Fitness

A) E3M x 4 sets:

– 8-12 heel elevated KB front squats

– 8-12 BB bent over rows

– 8-12 DB floor press

B) EMOM x 10-20 sets:

– 3 DB power clean + push press

– 3 strict pull-ups

– 3 box jump overs (24/20”)

Performance

A) E3M x 4 sets:

– 2.2.2 power clean + push jerk clusters

*Pause 10 seconds after each double

*Compare to 7/8

B) EMOM x 10-20 sets:

– 1 power clean + push jerk (185/125, 155/105, 135/95, 115/75. 96/65)

– 3 pull-ups

– 3 box jump overs (24/20”)

*RX+ perform 3 CTB pull-ups or 1-2 bMUs