Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12 BB strict press

– 8-12 banded Spanish squats

Even:

– 8-12 medball hamstring curls

– 8-12 bent over double KB rows

*last day for these movements

B) EMOM x 10-20 sets:

– 3 double DB hang power clean + push press

– 4 hanging knee raise

– 5 air squats

Performance

A) E2M x 8 sets

– 1 clean + 1 split jerk

B) EMOM x 10-20 sets:

– 2 TnG power clean + push jerk @ 70-75% of A

– 4 toes to bar

– 6 air squats