Fitness

A) EMOM x 5 sets each

Minute 1: 5 BB push press

Minute 2: 5 DB batwing rows w/ 5 sec pause

Minute 3: 5/side glute bridge w/ pause

B) EMOM x 4-6 sets

Minute 1: 12/9 cal row

Minute 2: 12 DB push press

Minute 3: 12 KB double KB deadlifts

Performance

A) EMOM x 5 sets:

– 1 split jerk 60-80%

+

E2MOM x 5 sets:

– 1 split jerk @ 80+%

*Build to a heavy single for the day. 

B) EMOM x 4-7 sets

Minute 1: 12/9 cal row

Minute 2: 12 push press (95/65, 75/55, 65/45)

Minute 3: 12 double KB deadlifts (53/35)

RX+ use 15/12 cal row, 115/75# BB, 70/44 KBs