Fitness

A) E2M x 10 sets:

– 3 BB or 6 tempo dKB front squats

After odd sets:

– 10 DB curl to press

After even sets:

– 5/side half kneeling pallof presses

*If using KBs for FS, add 3211 tempo

B) E90S x 10-15 sets:

– 6 wallballs

– 6 DB hang power clean + jerk (3/s)

– 4 hanging knee raises

– 2 up/down + box step-up (1/side)

Performance

A) E2M x 10 sets:

Set 1: 2 front squats squats (building set)

Set 2-10: 2 front squats @ 1 RIR

*heavier than 10/27

B) E90S x 10-15 sets:

– 8 wallballs (20/14)

– 6 DB hang power clean + jerk (3/s @ 50/35)

– 4 toes to bar

– 2 burpee + box jump overs (24/20”)