Fitness

A) E2M x 8 sets

Odd sets:

– 8/side box step-downs (knee height, no push off)

Even sets:

– 8-12/side half kneeling DB press w/ band row

– 12-16 leg lift-overs

*Scale step downs by putting plate on ground to lessen distance. Make them harder by increasing height or adding weight.

B) EMOM x 10-20 sets:

– 3 DB hang power clean + push press

– 3 front squats

– 3 strict pull-ups

Performance

A) E2M x 8 sets

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

Sets 5-8: 1 clean + 1 split jerk

B) EMOM x 10-20 sets:

– 2 TnG power clean + push jerk @ 60-65% of A

– 3 front squats

– 4 pull-ups