Fitness

A) E2M x 6 sets:

– 5-5-4-4-3-3 BB push press (building)

After odd – 8-12/side half kneeling band row + reach

After even – 8-12 tough goblet squats

B) 15 min AMRAP:

– 1 DB hang power clean + push jerk

– 3 hanging knee raises

– 5 air squats

– 20 single unders

*Add one power clean + push jerk each round

Performance

A) E2M x 6 sets:

– 3-3-2-2-1-1 push jerk

*Barbell starts from the floor.

*Build to a heavy single.

B) 15 min AMRAP:

– 1 power clean + push jerk (135/95, 115/75, 95/65)

– 3 toes to bar

– 5 air squats

– 20 double unders

*Add one power clean + push jerk each round

Fitness & Performance

C) 3 rounds for time:

– 6/side TGUP sit-ups (heavy)

– 20-30 sec side plank/side