Fitness

A) EMOM x 12 minutes (6 each):

Station 1: 12 alternating DB bench press

Station 2: 12 alternating goblet hold lateral lunges

B) E3M x 4-7 sets:

– 10/8 cal row

– 9 RKB swings

– 8 DB push presss

Performance

A) EMOM x 12 sets

– 1 power snatch

*Try to start at last week’s heaviest cluster weight and build if able. 

B) E3M x 4-7 sets:

– 12/9 cal row or 10/8 cal bike/ski

– 10 RKB swings (70/44, 53/35)

– 8 shoulder to overhead (115/75, 95/65, 75/55)

RX+ complete with 15/12-12/9 rep scheme.