Fitness

A) EMOM x 4 sets each

1: 8-12 BB hip extensions @ 20X1 tempo

2: 15-30 sec accumulated hanging high knee hold

3: 16 alternating seated DB press

 

Performance

A) E90S x 8 sets:

– 3 TnG power clean + jerk

*Work on moving the barbell efficiently rep to rep. Build in weight 

 

Fitness & Performance

B) 3 sets for quality:

– 1 lap / arm suitcase carry

– 1 lap lateral sled drag

– 20-30 banded hamstring curls

 

C) 3 sets for quality:

– 21 gun salute (DB/BB)

– 12-15 DB tricep kickbacks