Fitness

A) E2.5M x 6 sets

Odd:

– 8-12/side SA DB incline press w/ pause

– 8-12 ring rows

Even:

– 12 alternating landmine low hang lateral squats

– 8/s banded twists to pallof press (red or green)

B) E90S x 10-15 sets:

– 20 single unders (sub 15 sec on bike)

– 3 double DB hang power snatches 

– 3 DB front squats

– 3 burpees

Performance

A) E2.5M x 6 sets:

– 1 hang power snatch + 1 overhead squat + 1 snatch

*Receive second snatch in squat if able

B) E90S x 10-15 sets:

– 20 double unders (sub 15 sec on bike)

– 3 hang power snatches (95/65, 75/55, 65/45)

– 3 overhead squats

– 3 burpees over the barbell

*Do not drop 10 or 15 lb bumpers from overhead position.

*Sub front or back squats for OH squat if needed.