Fitness

A) E2M x 8 sets

Odd: 

– 20 alternating top down DB incline presses

– 8 chest supported Cuban presses

Even: 

– 8/s front foot elevated split squats

– 10 bent over BB rows

B) E5M x 3-5 sets:

– 400m row

– 8 double DB hang power snatch

– 16 air squats

– 12 push-ups (elevated if needed)

Performance

A) E2M x 8 sets

Sets 1-4: 1 snatch pull + 1 hang power snatch + 1 power snatch

Sets 5-8: 1 hang power snatch + 1 power snatch

B) E5M x 3-5 sets:

– 500/400m row

– 8 touch and go power snatch (95/65, 75/55)

– 24 air squats

– 16/12 push-ups