Fitness

A) E2.5M x 6 sets

Odd: 8-12 BB strict overhead press + 5 DB batwing rows w/ 5 sec pause

Even: 8/side SL KB Romanian deadlift (1 KB in opposite hand, 1 foot on floor)

*Use rack for assist with balance with RDL if needed

B) 4 rounds for time:
– 400m run

– 15-12-9-6 DB push press

*Use a weight that is tough for 15

Performance

A) E2.5M x 6 sets

Sets 1-3: 2 pause split jerk

Sets 4-6 1 pause split jerk + 1 split jerk

*Pauses happen on dip and catch

B) 4 rounds for time:
– 400m run

– 15-12-9-6 shoulder to overhead (115/75, 95/65, 75/55)