Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 16 alternating DB incline presses

– 8-12 banded Spanish squats

Even sets:

– 8-12 incline chest supported KB row w/ pause

– 8-12 medball hamstring curls

B) 4 rounds for time:

– 400m run

– 10 alternating DB snatches

Performance

A) E2M x 8 sets…

Sets 1-4: 1 snatch w/ 3 count 1st pull

Sets 5-8: 1 snatch

*1st pull is from floor to hang position.

B) 4 rounds for time:

– 400m run

– 24-18-12-6 alternating DB snatches (50/35)