Fitness

A) EMOM x 10 sets

Station 1: 5 BB push presses

Station 2: 7 banded lat pull-downs

 

B) 10 min AMRAP:

– 6 strict pull-ups

– 6/side DB hang clean and jerks (50/35)

– 12 goblet hold reverse lunges

– 36 single unders

 

Performance

A) EMOM x 5 sets:

– 1 pause split jerk @ 55-75%

+ 

EMOM x 5 sets:

– 1 split jerk @ 80-90%

 

B) 10 min AMRAP:

– 6 pull-ups

– 6/side DB hang clean and jerks (50/35)

– 12 goblet hold reverse lunges

– 24 double unders