Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8/side DB/KB weighted step-ups (knee height)

– 8 L-seated band row (green)

Even sets:

– 8-12 dips (rings/box/bench)

– 8/side half kneeling banded pallof press

B) EMOM x 10-20 sets:

– 4 DB hang squat cleans

– 3 strict pull-ups

– 2 burpee + box step up (knee height)

Performance

A) E2M x 8 sets

Sets 1-2: 3 x high hang clean

Sets 3-4: 2 x hang clean

Sets 5-8: 1 clean

B) EMOM x 10-20 sets:

– 1 clean @ 70-80% of A

– 3 pull-ups

– 3 burpee + box jump overs (24/20”)

RX+ perform CTB pull-ups.