Fitness

A) E90S x 5 sets each

1: 12-16 alternating DB piston presses

2: 8 double DB hang squat cleans

 

B) EMOM x 10-20 sets:

– 3 DB hang clean + push press

– 4 hanging knee raise

– 5 push-ups

 

Performance

A) E90S x 10 sets

Sets 1-5: 2 cleans + 1 jerk (moderately heavy)

Sets 6-10: 1 clean + 1 jerk (build to a heavy single)

 

B) EMOM x 10-20 sets:

– 1 clean and jerk @ 70-75% of part A

– 3 toes to bar

– 5 HR push-ups