Fitness

A) E2M x 8 sets (4 each)

Odd: 8-12 BB strict overhead press

Even: 8-12 DB Romanian deadlifts + 8-12 ring rows

B) EMOM x 10-20 sets:

– 4 DB push press 

– 4 box step overs 

– 4 hanging knee raises / abmat sit-ups

*Scale up and use DBs for step-overs

Performance

A) E2M x 8 sets:

– 3 split jerks

B) EMOM x 10-20 sets:

– 3 shoulder to overhead (135/95, 115/75, 95/65)

– 3 toes to bar

– 3 box jump overs (24/20”)

*RX+ use 115/105 and/or with reps of 3-4-5