Fitness
A) EMOM x 5 sets
1: 8-12 seated DB Arnold presses
2: 8-12 BB glute bridges
3: 8-12 bent over reverse flys

Performance
A) EMOM x 5 sets:
– 1 clean & jerk @ 65-85%
+
E2MOM x 5 sets:
– 80-95+%

Fitness & Performance
B) 3 sets for quality:
– 10-15 BB good mornings (moderate weight)
– 5/side TGUP sit-ups (heavy)
– 10-15 banded sissy squats

C) 3 sets for quality:
– DB 21 gun salute
– 21 tricep band push-downs