Fitness

A) E2.5M x 6 sets

Odd: 

– 8-12 strict BB press

– 10/s SA half kneeling banded high row

Even:

– 8/s box step downs

*Only use a height/weight that doesn’t require pushing off floor

B) EMOM x 10-20 sets:

– 3 DB hang power clean + push press 

– 3 strict pull-ups

– 3 burpees (scale w/ 1-3 up/downs)

Performance

A) E2.5M x 6 sets

– 1 power clean + 1 split jerk

*Build to a heavy but technically sound set

B) EMOM x 10-20 sets:

– 3 TnG power clean + push jerks (135/95, 115/75, 95/65)

– 3 pull-ups

– 3 burpees over the barbell

*RX+ complete with CTB pull-ups