Fitness

A) E2.5M x 6 sets:

– 8-12/side half kneeling landmine presses

– 12 alternating DB goblet hold weighted step-ups

– 20 sec top of ring row hold

B) EMOM x 10-20 sets:

– 3 DB hang power clean + push press

– 3 hanging knee raises

– 3 burpees

Performance

A) E2.5M x 6 sets:

– 1.1.1 TnG power clean + push jerk clusters

R10S between doubles

B) EMOM x 10-20 sets:

– 1 power clean + push jerk at heaviest set from A

– 4 toes to bar

– 3 burpees over the barbell