Fitness

A) E2M x 8 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) E5M x 3-5 sets:

– 400m run

– 12 DB SA hang power snatch (6/s)

– 4 hanging knee raises

– 8 box step-ups

– 4 hanging knee raises

Performance

A) E2M x 8 sets:

Sets 1-4: 1 hang power snatch + 1 snatch

Sets 4-8: 1 snatch

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

B) E5M x 3-5 sets:

– 400m run

– 9 unbroken hang power snatch (95/65, 75/55, 65/45)

– 5 toes to bar

– 7 box jump overs (24/20”)

– 5 toes to bar