Fitness

A) EMOM x 10 sets (5 each)

1: 10 DB incline presses

2: 8 BB/sandbag good mornings (moderate weight, perfect movement)

 

B) For time:

– 800m row

– 30 alternating DB snatches 

– 30 goblet squats

– 800m row

 

*Scale run to 600 if needed 

 

Performance

A) EMOM x 10 sets

Sets 1-5: 3 stop snatch deadlift + snatch (light to moderate)

Sets 6-10: snatch (moderate to heavy)

*Pause 1-2 sec at 2” below knee, above knee, at hip. Bring back down then full snatch. 

*Build over the course of 10 sets to a heavy single.

 

B) For time:

– 1000/800m row 

– 30 power snatches (135/95, 115/75, 95/65, 75/66)

– 1000/800m row