Fitness

A) E2M x 8 sets

Odd sets:

– 10/side half kneeling DB press

– 10 heel elevated KB goblet squats

Even sets:

– 10/ BB bent over rows w/ pause

– 20 sec/side side plank

B) E2M x 8-12 sets

Odd: 12/9 cal row + 8-12 alternating DB hang power snatches

Even: 12/9 cal row + 8-12 wallballs 

Performance

A) E2M x 8 sets

Sets 1-2: 1 hang snatch + 1 snatch

Sets 3-4: 1 snatch

*Can be power or full squat snatch.

B) E2M x 8-12 sets

Odd: 15/12 cal row + 12 alternating DB hang power snatches (50/35)

Even: 15/12 cal row + 12 wallballs (20/14)