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) E90S x 10-15 sets:

– 20 single unders

– 3 double DB hang power snatch

– 3 DB front squats 

– 3 hanging knee raises

– 3 up/downs

Performance

A) E2M x 8 sets:

– 1 hang snatch

*Receive in squat if able

B) E90S x 10-15 sets:

– 20 double unders

– 3 hang squat snatch (115/75, 95/65, 75/55)

– 5 toes to bar

– 3 burpees over the barbell