Fitness

A) E2M x 6 sets

Odd sets: 16 alternating top down DB incline press

Even sets: 8 bent over BB rows w/ pause

B) EMOM x 10-20 sets

– 4 DB push press

– 4 ring rows

– 4 box step-ups

Performance

A) E2M x 6 sets

– 1 pause split jerk + 2 split jerks

*The first rep has a pause on the dip AND at the catch. 

*Keep weight light to moderate to maintain form.

B) EMOM x 10-20 sets

– 3 shoulder to overhead

– 3 pull-ups

– 3 box jump overs

*Use a weight that is tough but UB and smooth.

*RX+ perform CTB pull-ups.