Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side DB/KB front foot elevated split squats

Even:

– 16-20 alt. DB renegade rows

– 16-20 banded tricep push-downs

Performance

A) E2M x 8 sets

Sets 1-2: 1 hang snatch

Sets 3-4: 1 low hang snatch

Sets 5-8: 1 snatch

*Receive as low as you’re able to with a focus on bar path. 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12/side SA seated DB presses

– 8-12 heel elevated double KB front squats

– 10-20 sec top of ring row hold

– 8/side half kneeling banded pallof press (slow and controlled)

OR

Conditioning Option

10 rounds:

– 10 cal row

– movement 1

– movement 2

Movement options: 10 wallballs, 10 RKB swings, 10 abmat sit-ups, 5 up/down DB devil presses, 10 alt DB snatch, 30 double unders, 5 burpee + box jump overs, 3 wall walks