Fitness

A) E2M x 8 sets

Odd sets:

– 10/s SA DB seated press w/ pause

– 10 banded Spanish squats

Even sets:

– 10 DB lat pull-overs

– 10 BB good mornings (slower eccentric)

B) E3M x 5-8 sets:

– 12/9 cal row

– 5 DB devil cleans (sub up/down version if needed

– 5 DB push press

– 3 burpees 

Performance

A) E2M x 8 sets:

Sets 1-4: 2 hang snatch

Sets 4-8: 1 hang snatch

*Receive in squat if able

B) E3M x 5-8 sets:

– 15/12 cal row

– 5 DB devil cleans (35/20s)

– 5 DB push press

– 5 burpees over the rower