FITNESS
A. E90s for 6 sets:
4 high hang muscle snatches
Training notes:
•Torso stays upright on high hang snatches.
B. EMOM 15:
1st: 8 touch-and-go double overhand deadlifts (tough)
2nd: 12 double DB RDLs
3rd: 20-30s/side single-leg glute bridges
Training notes:
•Deadlift weight should be tough – not “heavy.”
Record reps completed.
PERFORMANCE
A. E90s for 6 sets:
2 high hang muscle snatches + 2 high hang snatches
Training notes:
•Prioritize speed and position under the barbell.
•Pause briefly in receiving position on high hang snatches.
B. EMOM 15:
1st: 8 touch-and-go double overhand deadlifts (tough)
2nd: 12 double DB single-leg RDLs, alternating
3rd: 20-30s/side single-leg glute bridges w/ foot elevated on medball
Training notes:
•Deadlift weight should be tough – not “heavy.”
Record weight used for deadlifts.
