Fitness

A) EMOM x 5 sets (alternating)

Station 1: 8-10 DB hang power cleans

Station 2: 8-10 ring rows

Station 3: 8-10 supine medball hamstring curls

 

B) EMOM x 10-20 sets:

– 5 double KB deadlifts (moderately tough)

– 5 sit-ups

– 5 dips (box or ring)

 

Performance

A) EMOM x 5 sets:

– 1 hang power clean (moderate)

+ 

E2MOM x 5 sets:

– 1 hang power clean (heavy)

 

B) EMOM x 10-20 sets:

– 3 deadlifts @ 55-65%

– 4 lemon squeezes

– 5 ring dips