Fitness
A) E2M x 8 sets
Odd sets:
– 8 BB strict press
– 10/s bent over DB row
Even sets:
– 16 KB walking lunges
B) 3 rounds for time:
– 400m run
– 16-12-8 reps of…
- DB push press
- box step overs
Performance
A) E2M x 8 sets
Sets 1-4: 2 pause split jerks
Sets 5-8: 1 pause split jerk + 1 split jerk
*Pauses happen on the dip and the catch
B) 3 rounds for time:
– 400m run
– 15-12-9 reps of…
- shoulder to overhead (115/75, 95/65, 75/55)
- box jump overs (24/20”)