Fitness

A) E2.5M x 6 sets

Odd sets:

– 10/side half kneeling BB landmine press

– 10 heel elevated goblet squat w/ pause (use 25lb plate)

Even sets:

– 10 2 up 1 down ring rows

– 10 alt. L-seated leg lift-overs

B) E90S x 10-15 sets:

– 20 double unders

– 3 DB hang squat cleans

– 5 strict pull-ups

– 7/5 push-ups

*Elevate push-ups if needed for full range of motion

Performance

A) E2.5M x 6 sets

Sets 1&2: 3 high hang snatch (hip)

Sets 3&4: 2 hang snatch (knee)

Sets 5&6: 1 low hang snatch (2” below knee)

*Receive snatch in full squat if able

B) E90S x 10-15 sets:

– 20 double unders

– 3 touch and go squat cleans

– 5 pull-ups

– 7/5 perfect push-ups

*Pick a weight on cleans that is tough but can be kept unbroken

*RX+ complete with chest to bar pull-ups & deficit push-ups