Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB bench press @ 3111 tempo

– 4-8 strict (BW or weighted) OR 2-4 negative pull-ups

– 8/s shoulder external rotations

Fitness

B) EMOM x 12-20 sets:

– 6 SA DB hang power snatch (3/s)

– 4 dips

– 2 pull-ups

– 2 burpees or up/downs

Performance

B) EMOM x 12-20 sets:

– 6 SA DB hang power snatch (3/s @ 50/35)

– 4-5 ring dips

– 3 burpee pull-ups