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) E60S x 10-20 sets:

– 4 SA DB hang power snatch

– 3 goblet squats

– 3 toes to bar

– 2 burpees (sub up/downs)

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) E60S x 10-20 sets:

– 3 hang squat snatches (95/65, 75/55, 65/45)

– 3 toes to bar

– 3 burpees over the barbell