Fitness

EMOM x 5-8 sets…

Min 1: 200m row

Min 2: 8, 10 or 12 DB SA hang power clean + push press

Min 3: 8, 10 or 12 up/downs

Min 4: 8, 12, or 16 wallballs 

Min 5: rest

Performance

EMOM x 5-8 sets…

Min 1: 250/200m row

Min 2: 8, 10 or 12 DB SA hang power clean + push press (50/35)

Min 3: 8, 10 or 12 burpees to target

Min 4: 12, 16, or 20 wallballs (20/14)

Min 5: rest