Fitness

A) E2M x 8 Sets

Odd sets:

– 16 glute bridge alt. DB floor press

– 16 alt. double KB gorilla rows

Even sets:

– 8-12 BB good mornings

– 16 crossbody knee to elbows from plank

*Last day for these movements

B) EMOM x 10-20 sets:

– 3 DB hang squat cleans

– 4 box step-ups (double DB, single DB, unweighted)

– 3-5 dips

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 clean

Sets 5-8: 1 clean

*Receive in a squat if able. 

B) EMOM x 10-20 sets:

– 1 squat clean @ 75-80% of A

– 3-5 ring dips

– 3 box jump overs (24/20”)