Fitness
A) E3MOM x 5 sets
– 8 double KB front squats @ 3011 tempo
– 8 bent over BB rows
– 8-12 banded good mornings
– 8-12 banded ab curls
B) Three sets for max reps of:
– 50 seconds of rowing for calories
– R10S
– 50 seconds of shoulder to overhead (75/55 or lighter)
– R10S
– 50 seconds of toes to bar or hanging knee raises
– R10S
– 50 seconds of KB swings
Rest 60 seconds
Performance
A) E90S x 10 sets:
– clean and jerk
*Build from 65-95%.
B) Three sets for max reps of:
– 50 seconds of rowing for calories
– R10S
– 50 seconds of shoulder to overhead (95/65)
– R10S
– 50 seconds of toes to bar
– R10S
– 50 seconds of KB swings (53/35)
Rest 60 seconds