Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:

– 8-12 BB/DBs strict overhead press

– 8/side KB front rack contralateral box step-up (L)

Even sets:

– 4-6 DB batwing rows w/ 4 sec pause 

– 8/side KB front rack contralateral box step-up (R)

*Heavier than last week

B) 4 rounds:

3 minute running clock

– 400m row

– AMRAP SA DB power clean + push press in remaining time 

R60S

*Score is total reps on clean & jerk

Performance

A) E2MOM x 8 sets:

Sets 1-2: 2 triple pause split jerk

Sets 3-4: 2 split jerk

Sets 5-8: 1 split jerk

*Stay below 85% and work on speed and technique

B) 4 rounds:

3 minute running clock

– 500/400m row

– AMRAP power clean & jerk in remaining time (135/95)

R60S

*Score is total reps on clean & jerk

*RX+ use 155/105