Fitness

A) E2.5M x 5 sets

– 8 double KB deadlifts

– 7 seated DB Arnold press

– 6 ring rows

B) EMOM x 15-20 sets:

– 20 single unders or lateral hops

– 2 DB hang power clean + push press

– 3 up downs

Performance

A) E2.5M x 5 sets:

– 4 TnG power clean + push jerk

*build to a heavy but fluid set

B) EMOM x 15-20 sets:

– 20 double unders

– 1 power clean and jerk

– 3 bar facing burpees

*Pick a weight that is tough but sustainable.