Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:

– 10/s SA DB strict press

–  5/s banded pallof press @ 3030 tempo

Even sets:

– 5 KB batwing rows w/ 5 sec pauses

– 10 plate held alternating cossack squats

*Hold out plate to help counterbalance if needed

B) E90S x 10-15 sets:

– 20 single unders

– 6 SA DB hang power snatch 

– 4 strict pull-ups

– 2 burpees

Performance

A) E2MOM x 8 sets

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

Sets 5-8: 2 hang snatch

*Receive snatches in a squat if able

B) E90S x 10-15 sets:

– 20 double unders

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

– 3-5 pull-ups

– 3 burpees over the barbell