Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12/side half kneeling BB landmine press

Even:

– 8-12 KB Romanian deadlifts

– 12-16 KB gorilla rows

*Last time through these movements

B) EMOM x 10-20 sets:

– 4 DB push press

– 4 hanging knee raise

– 4 prisoner lunges

Scale up with 4-5-6 rep scheme

Performance

A) E2M x 8 sets

Sets 1-4: 2 pause split jerk (lighter)

Sets 5-8: 1 split jerk (heavier)

*Pause on the dip and the catch.

B) EMOM x 10-20 sets:

– 4 shoulder to overhead (115/75, 95/65, 75/55)

– 4 toes to bar

– 4 prisoner lunges

RX+ 135/95 and/or 2 bMUs instead of T2B w/ 6 lunges