Fitness

A) E3M x 6 sets:

– 4 BB front squats or 8 double KB front squats 

After odd…

– 10 DB incline presses

After even…

– 10 DB incline chest supported rows

B) EMOM x 10-20 sets:

– 3 DB hang squat cleans (35/20s)

– 4-6 push-ups

– 4 box step-ups

Performance

A) E3M x 6 sets:

– 4 front squats @ 80-85% 1RM (1-2 RIR)

*Heavier than 5s on 10/15

B) EMOM x 10-20 sets:

– 3 DB hang squat cleans (35/20s)

– 6/4 push-ups

– 3 box jump overs (24/20”)