Fitness

A) E2M x 8 sets

Odd:

– 6-8/side SL dKB b-stance Romanian deadlifts 

– 8-12/side half kneeling banded lat rows

Even:

– 12-16 DB floor press w/ pause

– 16-20 seated up and overs

B) EMOM x 10-20 sets
– 4 SA alt. DB power cleans

– 4 dips

– 4 wallballs 

Performance

A) E2M x 8 sets:

– 1 power clean + 1 hang clean 

*Receive hang clean in a squat if able. 

B) EMOM x 10-20 sets
– 3 TnG power cleans (155/105, 135/95, 115/75, 95/65, 75/55)

– 3-4 ring dips

– 5 wallballs (20/14)