Fitness

A) E2.5M x 6 sets

Odd:

– 8-12 BB strict press

Even

– 5 batwing rows w/ 5 sec pauses

– 10 KB goblet squats w/ heels elevated

B) E5M x 3-5 sets:

– 400m run

– 8 DB hang power cleans

– 8 strict pull-ups

– 8 DB push press

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push jerks

*Work on cycling fluidly through reps 

B) E5M x 3-5 sets:

– 400m run

– 5 power cleans

– 10 pull-ups

– 5 push jerks

*Use a weight on BB that is tough but keep both movements unbroken.