Fitness

A) EMOM x 5 sets

1: 6-8 seated BB overhead presses

2: 12-16 sandbag hip extensions

3: 4-6 DB batwing rows (4 sec pause)

 

B) 5 rounds for time:

– 12/9 cal row

– 6 DB hang squat cleans

– 10 NPU

R60S

 

Performance

A) EMOM x 5 sets:

– 1 clean & jerk @ 60-75%

+ 

E2MOM x 5 sets:

– 80-90+%

 

B) 5 rounds for time:

– 15/12 cal row

– 5 hang squat cleans

– 10 burpees over the barbell

R60S