Fitness
A) E2M x 4 sets each
Station 1:
- 8/side DB/KB split squats
Station 2:
- 8 DB incline press
- 8 bent over reverse fly
*All reps should be performed with a 3 second eccentric tempo.
B) EMOM x 10-20 sets:
– 3 Up/down DB devil press
– 3-4 strict pull-ups
– 3-5 wallballs
Performance
A) E2M x 8 sets:
– 1 clean + 1 jerk
*Build to about 90+%
B) EMOM x 10-20 sets:
– 3 DB devil press (35/25s)
– 4 pull-ups
– 5 wallballs (20/14)