Fitness

A) E2.5M x 6 sets (3 each)

Odd sets:

– 8-12/side SA DB incline bench press

Even sets:

– 6/side goblet hold cossack squat to box

– 8-12 tall kneeling banded lat pull-downs

B) EMOM x 10-20 sets:

– 3 double DB hang power snatches

– 3 DB front squats

– 3 burpees

Performance

A) E2.5M x 6 sets

Sets 1 & 2: 1 high hang snatch + 1 hang snatch + 1 snatch

Sets 3 & 4: 1 hang snatch + 1 snatch

Sets 5 & 6: 1 snatch 

B) EMOM x 10-20 sets:

– 1 hang squat snatch @ 115/75, 95/65, 75/55

– 2 overhead squats

– 3 burpee pull-ups

OR

– 1 hang power snatch

– 3 goblet squats (53/35)

– 3 burpee pull-ups