Fitness

A) E2M x 8 sets

Odd

– 8-12/side half kneeling BB landmine press

Even

– 8-12 banded straight arm lat pull-down (standing)

– 8-12 heel elevated goblet squats (heavy)

B) EMOM x 10-20 sets:

– 3 DB devil cleans

– 3 DB front squats

– 3 DB push presses

Performance

A) E2M x 8 sets

Sets 1-4: 2 cleans + 1 split jerk
Sets 5-8: 1 clean + 1 split jerk

*Build to a heavy single

B) EMOM x 10-20 sets:

– 3 DB devil cleans (35/20s)

– 3 DB front squats

– 3 DB push presses