Fitness

A) E3M x 5 sets:

– 8-12 DB incline press

– 16 alternating front foot elevated goblet hold step-backs

– 8-12 chest supported incline rows

*Use 25-45 plate for step backs. Scale with no plate and/or weight.

B) E90S x 10-15 sets:

– 20 single unders

– 3 double DB hang power snatches 

– 3 DB front squats

– 3 hanging knee raises

*Scale up to reps of 20-3-4-5 if able.

Performance

A) E3M x 5 sets

– 1.1.1 power snatch clusters

*R10S between doubles

B) E90S x 10-15 sets:

– 20 double unders

– 3 hang power snatches (95/65, 75/55, 65/45)

– 3 overhead squats (sub 3 front squats)

– 3 toes to bar