FITNESS
A. E90s for 6 sets:
3 high hang muscle snatches
Training notes:
•Torso stays upright on high hang snatches.
B. @ 0:00–
15-12-9:
Double KB deadlift (tough)
DB Z press (tough)
•5 min cap.
@ 7:00—
15-12-9:
Double KB deadlift
Assault bike/row calories
•5 min cap.
Training notes:
•Deadlift weight should be tough – not “heavy.”
Record reps completed.
PERFORMANCE
A. E90s for 6 sets:
High hang muscle snatch + High hang power snatch + High hang squat snatch
Training notes:
•Prioritize speed and position under the barbell.
•Pause briefly in receiving position on high hang snatches.
B. @ 0:00–
15-12-9:
Double overhand deadlift, no hook grip (185/125)
Kipping handstand push-ups
•5 min cap.
@ 7:00—
15-12-9:
Double overhand deadlift, no hook grip (185/125)
Assault bike/row calories
•5 min cap.
Training notes:
•Deadlift weight should be tough – not “heavy.”
Record time on both couplets.
