Fitness

A) E2M x 8 sets

Odd sets:

– 8 KB heel elevated goblet squats @ 3110 tempo

– 16 alt KB gorilla rows

Even sets:

– 12-16 DB floor presses

– 16 L-seated leg lift-overs

B) EMOM x 10-20 sets:

– 3 DB hang squat cleans

– 2 burpees

– 4 box jstep-ups

Performance

A) E2M x 8 sets

Sets 1-2: 1 hang clean + 1 front squat + 1 clean

Sets 2-4: 1 hang clean + 1 clean

Sets 5-8: 1 clean

*Receive cleans in full squat if able.

B) EMOM x 10-20 sets:

– 1 squat clean @ 70-80% of A (tough)

– 2 burpees over the barbell

– 3 box jump overs (24/20”)