Fitness:

A.) Superset @65% or less

Bench Press – 6×7

Bent over Rows – 6×7

B.) EMOM – 8 mins.

10 Russian Swings – 2/1.5

5 burpees + bar tap

C.) Mobility

Performance:

A.) Superset @ 65% or less

Bench press – 6×10

Bent over Rows – 6×10

B.) EMOM – 8 mins.

10 AM. KB swings – (1.5/1)

5 burpees + bar tap

Competitor:

A1.)Warm up – Snatch – 50 reps

*do this before – 25 bar only

– do not go heavier than 1 rep@80%

A2.) Superset @65%

Bench press – 6x10reps

Bent over Rows – 6x10reps

1 min. rest between sets

B.) EMOM 8 mins.

10 AM. KB swings – 2/1.5

5 burpees + bar tap

C.) Banded Pull aparts – 100 red

D.) Mobility 

KB arm bar 2x each arm

Segmented Rolls upper body.

-Results to comments!