Fitness

A) E2M x 8 sets

Even sets:

– 8-12 strict BB press

– 8-12 single leg DB hip thrusts R

Odd sets:

– 8-12 bent over double KB/DB row

– 8-12 single leg DB hip thrusts L

B) EMOM x 4-7 sets:

– 12/9 cal row (scale to 10/7)

– 9 DB push-press

– 6 strict pull-ups

*Scale to 10/7-8-6 if needed

Performance

A) E2M x 8 sets

Sets 1-4: 2 split jerks

Sets 5-8: 1 split jerk

*Heavier than 3/21

B) EMOM x 4-7 sets:

– 15/12 cal row

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

– 6 pull-ups

RX+: 115/75 and/or CTB pull-ups