Fitness

A) EMOM x 5 sets each (alternating)

Station 1: 8-12 incline DB press

Station 2: 8-12 bent over BB row

*incline press heavier than last week if able

 

B) 10 min AMRAP:

– 2 (1/side) SA DB hang clean + push press

– 3 hanging knee raise

– 20 double unders

*Add two total (1/side) DB HC+PP every round

 

Performance

A) EMOM x 10 sets – split jerk

Sets 1-4: 2 w/pause on dip and at catch @ 60-75%

Sets 5-10: 1 @ 75-90%*

*build a little heavier than last week

 

B) 10 min AMRAP:

– 1 power clean + push jerk (135/95)

– 3 toes to bar

– 20 double unders

*Add one clean & jerk every round