Fitness

A) E2M x 6 sets

– 3 BB or double KB front squats @ 3111 tempo

After odd: 8-12/side SA split stance banded presses

After even: 8-12 tough ring rows w/ pause

B) EMOM x 10-20 sets:

– 3 DB hang squat cleans

– 3 DB push press

– 3 up/downs

*Spice it up with 4 reps of each if able. 

Performance

A) E2M x 6 sets:

– 3 fronts squats @ 3111 tempo

*Build to a tough set but stay on tempo!

*Heavier than last week’s 5s

B) EMOM x 10-20 sets:

– 3 hang squat cleans (115/75, 95/65, 75/55)

– 3 shoulder to overhead

– 3 burpees over the barbell

RX+ complete with 135/95 or 4 reps of each.