Fitness

A) E2M x 8 sets

Odd: 

– 8-12/side single arm DB strict press R

– 8-12 bent over BB rows w/ pause

Even:

– 8-12/side single arm DB strict press R

– 12-16 alternating KB lateral lunges

B) EMOM x 10-20 sets:

– 3-5 DB push press

– 4 box step-ups

– 5 air squats

Performance

A) E2M x 8 sets

Sets 1-4: 2 pause split jerk

Sets 5-8: 1 split jerk

B) EMOM x 10-20 sets:

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

– 4 box jump overs (24/20”)

– 5 air squats

Rx+ use 155/105