Fitness

A) E2MOM x 8 sets

Odd sets:

– 10/s SA DB incline press

– 8 ring face pulls w/ pause

Even sets:

– 10 bent over BB rows w/ pause

– 16 KB reverse lunges

Performance

A) E2MOM x 8 sets

Sets 1-4: snatch pull + hang snatch

Sets 5-8: snatch

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 8 ab wheel roll-outs

– 10-15 bodyweight BB tricep extensions

– 10 BB drag curls

OR

Conditioning Option

8 rounds for time:

– 250/200m row/ski or 500/400m bike

– 10 plate ground to overhead (45/35)

– 10 box step-ups (20”)