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)

Performance

A) E2.5M x 6 sets:

Sets 1-3: 1 hang power snatch + 1 overhead squat + 1 snatch

Sets 4-6: 1 hang snatch + 1 snatch

*Receive all snatches besides the hang power snatch in squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10/s SL KB rack assisted RDL (back leg swings up)

– 10-15/side SA banded tricep extension (red)

– 10 bent over BB rows w/ pause

– 5/s banded pallof presses @ 5050 tempo (red or green)

OR

Conditioning Option

10 rounds:

– 250/200m row/ski or 400m bike

– 10/7 push-ups

– 10 air squats