Fitness

A) E2.5M x 6 sets:

Odd sets:

– 12-16 DB floor press

– 8-12 lateral delt raises (5 or 10 lb plates w/ pause)

Even sets:

– 8-12 BB upright rows

– 4/side lunge matrix (forward/lateral/reverse)

B) EMOM x 10-20 sets:

– 3 DB hang power cleans

– 4 box step ups (with or without weight)

– 5 push-ups (elevate if needed)

Performance

A) E2.5M x 6 sets:
– 3-3-3-2-2-2 power cleans

*These should not be performed TnG but as a triple with no more than 10 sec between singles.

B) EMOM x 10-20 sets:

– 3 hang power cleans (135/95, 115/75, 95/65)

– 6 push-ups

– 3 box jump overs (24/20”)

RX+ use 155/105