Fitness

A) E2M x 8 sets

Odd: 

– 8-12/side single arm DB strict press R

– 8-12 bent over BB rows w/ pause

Even:

– 8-12/side single arm DB strict press R

– 12-16 alternating KB lateral lunges

B) E3MOM x 4-8 sets:

– 12/9 cal row

– 9 DB push press

– 6 box step-ups

Performance

A) E2M x 8 sets

Sets 1-4: 2 pause split jerk

Sets 5-8: 1 split jerk

B) E3MOM x 4-8 sets:

– 15/12 cal row

– 5 shoulder to overhead

– 5 box jump overs (24/20”)

*Choose a weight on shoulder to overhead that is challenging but you can keep unbroken.