Fitness

A) E2MOM x 8 sets

Odd sets – 

– 10-15 DB floor press w/ pause

– 10/s half kneeling

Even sets – 

– 10 KB deadlifts

– 20 sec/s side plank

Performance

A) E2MOM x 8 sets:

Sets 1-4: high hang snatch + hang snatch

Sets 5-8: hang snatch + snatch

*Receive in squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-15 BB BW prone tricep extensions

– 20 alt. DB curls

– 20 alt. KB walking lunges

– 5-10 strict leg/knee raises (no swing)

OR

Conditioning Option

18 min AMRAP

– 250/200m row or ski / 200m run / or 500/400m bike

– 15 RKB swings (53/35)

– 15 air squats

– 10 dips