Fitness

A) E3M x 5 sets:

– 6/side front foot elevated split squats

– 8-10 incline DB press

– 12 Russian medball twists 

B) EMOM x 4-7 sets

1: 10/9 cal row

2: 12 double KB/DB thrusters (35/25s)

3: 8 strict pull-ups + 4 burpees to target

Performance

A) E3M x 5 sets

– 1 1&¼ front squat + 2 front squats @ 70-75%

*Tempo on first squat is 3 sec down with 1 sec pause at ¼.

*Heavier than 3/12.

B) EMOM x 4-7 sets

1: 12/9 cal row

2: 12 double KB/DB thrusters (35/25s)

3: 8 pull-ups + 4 burpees to target

RX+ perform reps of 15/12 – 12 – 9 – 4