Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 BB strict press

– 8-12/side SA DB bent over row

Even sets:

– 8-12 heel elevated goblet squats w/ pause

– 8/side wide stance banded pallof press

B) E5M x 3-5 sets:

– 400m run or 800m bike

– 12 alt. SA DB hang power cleans

– 9-12 push-ups

– 36 single unders

Performance

A) E2M x 8 sets

Set 1-2: 2 pause split jerks

Sets 3-4: 1 pause split jerk + 1 split jerk

Sets 5-8: 2 split jerks

*Pauses happen on dip AND catch

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 12 alt. SA DB hang power cleans (50/35)

– 15/12 push-ups

– 36 double unders