Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:

– 4-6 BB push press

– 8/side front foot elevated split squat (L)

Even sets:

– 12-16 KB gorilla rows 

– 8/side front foot elevated split squat (R)

B) EMOM x 10-20 sets:

– 4 alternating SA DB power clean +push press

– 2-3 up/down + box step-ups

– 2 strict pull-ups or 4 ring rows

Performance

A) E2MOM x 8 sets

Sets 1-4: 1 hang clean + 1 clean + 1 jerk

Sets 5-8: 1 clean + 1 split jerk

B) EMOM x 10-20 sets:

– 1 clean & jerk @ 65-70% of A

– 2-3 burpee box jump overs

– 3 pull-ups

RX+ perform CTB pull-ups