Fitness

A) E90S x 4 sets each

Station 1: 8-12 neutral grip incline bench press w/ pause

Station 2: 12-16 weighted walking lunge

 

B) EMOM x 10-20 sets:

– 5 DB push press

– 5 DB front squats

– 5 up/downs

 

Performance

A) E90S x 8 sets:

– 3 hang power snatch

*Slightly heavier than 10/9

 

B) EMOM x 10-20 sets:

– 3 shoulder to overhead

– 3 front squats

– 3 burpees over the bar

 

*Use a challenging weight but keep sets UB.

RX+ use 3-4-5 rep scheme.