Fitness

A) EMOM x 5 sets each (alternating)

Station 1: 8-12 incline DB press

Station 2: 4-6/side single arm ring row w/ reach

 

B) E3M x 4-6 sets:

– 200m run (sub hill run)

– 5 DB up/down devil press 

– 10 prisoner lunges

 

Performance

A) EMOM x 10 sets – split jerk

Sets 1-4: 2 w/pause on dip and at catch @ 60-75%

Sets 5-10: 1 @ 75-85%

 

B) E3M x 4-6 sets:

– 200m run

– 5 DB devil press (35/25)

– 10 DB weighted lunges