ETAC

Session 1: Lift
S w/u
-
3x10 KB Snatch
3x8 I-Y-T
3x10 Banded dislocate
-
M.E. Snatch grip push/jerk press
-
10min EMOM
2x @ 75% of above
-
10min heavy KB hold
+1 burpee anytime KB are set down
-
If conducting two sessions break here and conduct
the rest of the workout in session 2 if not conduct
the italicized portion below
-
Session Break: 2-3hr break minimum
-
Session 2: Ruck
-
45min ruck @ 45# dry
-
30-20-10ea
DB/KB snatch @ 40# + Push up
-
8x Kneeling SA DB OHP
15x Banded Pull apart
4rds