Fitness

A) EMOM x 5 sets

1: 8-12 L-seated DB press

2: 8-12 bent over BB rows

3: 8-12 weighted lunges

 

Performance

A) EMOM x 5 sets:

– 1 clean & jerk @ 65-85%

+

E2MOM x 5 sets:

– 1 clean & jerk @ 88, 93, 98, 101+%

 

Fitness & Performance

B) 3 sets for quality:

– 1 lap farmers carry (heavy)

– 1 length face pull sled drag

– 20-30 alternating leg lift overs

– 10-15 DB skullcrushers