Performance

A) E2M x 3 sets:

– 1 clean pull + 1 (squat)  clean + 1 front squat + 1 split jerk @ 65-75%

+

E2M x 3 sets:

– 1 (squat) clean + 1 front squat + 1 split jerk @ 75-85%

+

E2M x 3 sets:

– 1 squat clean + 1 split jerk @ 85-90+%

 

B) AMRAP in 5 minutes:

– 10 box jumps w/ step down (24/20”)

– 10 push press (115/75)

R2M

AMRAP in 5 minutes:

– 5 DB devil’s presses (50/35)

– 15 air squats

R2M

AMRAP in 5 minutes:

– 10 pull-ups

– 10 front rack reverse lunges (115/75)

 

Fitness

A) E3MOM x 6 sets:

– 6 front squats (building

– 8/side DB half kneeling presses

– 10 banded face pulls

 

B) AMRAP in 5 minutes:

– 5 DB box step overs

– 10 DB push press

R2M

AMRAP in 5 minutes:

– 5 DB devil’s presses

– 15 air squats

R2M

AMRAP in 5 minutes:

– 5 strict pull-ups

– 10 goblet hold reverse lunges