Fitness

A) E2MOM x 8 sets:

– 5 strict press

– 8 DB bent over rows (switch arms each set, 4 each)

 

B) B) 12 min AMRAP:

– 200m row

– 8 DB push press

– 8 hanging knee raises / lemon squeezes 

 

C) 3 sets:

– 16 alternating elevated psoas marches

– 8 alternating bird dog with pause

 

Performance 

A) E2MOM x 8 sets:

– 3 split jerks building from 60-80%

*Pause 2-3 counts in receiving position on first rep of each set. 

 

B) 12 min AMRAP:

– 200m row

– 8 shoulder to overhead

– 8 toes to bar

 

C) 3 sets:

– 16 alternating elevated psoas marches

– 8 alternating bird dog with pause