Fitness

A) E3MOM x 5 sets:

– 8 double KB front rack squats @ 2111 tempo

– 8 seated BB presses @ 2111 tempo

 

B) E4MOM x 4-5 sets:

– 500/400m row

– 8 DB power cleans 

*If you have the ability, start power cleans with font head of DB in contact with ground. 

 

Performance

A) EMOM x 5 sets:

– 1 clean & jerk @ 65-75%

+ 

E2MOM x 5 sets:

– 1 clean & jerk @ 80, 84, 88, 92, 96%

 

B) E4MOM x 4-5 sets:

– 500m row

– 5 power cleans (185/125)