Fitness

A) EMOM x 5 sets

1: 6/side DB presses @ 2111 tempo

2: 12 alternating DB reverse lunges (farmer hold)

3: 6/side banded straight arm twists

 

B) EMOM x 10-15 min

– 9 KB swings (53/35)

– 7/5 perfect push-ups

– 5 kip to knee tuck or abmat sit-ups

*Scale to 8-6-4 or 7-5-3 if needed. 

 

Performance

A) E90S x 10 sets

Sets 1-3: 3 position snatch (high hang, hang, floor)

Sets 4-6: 2 position snatch (high hang, hang)

Sets 7-10: snatch

*Go off feel today, don’t worry about percentages.

 

B) EMOM x 10-15 min

– 9 KB swings (53/35)

– 7/5 perfect push-ups

– 5 toes to bar