FITNESS & PERFORMANCE
A. E90s for 6 sets:
1st: 3 back squats @ 21×1 tempo
2nd: 2 back squats @ 21×1 tempo
3rd: 1 back squat @ 21×1 tempo
Training notes:
•Honest on the pause!
•Change load per set based upon reps.
Record weight lifted.
B. 7 min AMRAP:
14 row/bike calories
12 single-arm DB hang clean & jerks (50/35) – 6/arm
10 box jumps, step down (24”/20”)
+
(Rest 3 min)
+
7 min AMRAP:
14 row/bike calories
12 DB snatches, alternating (50/35)
10 lateral burpees over-the-DB
Training notes:
•DB weight should be moderately tough.
•Shoot for consistent split times on rounds. No major drop-off on second AMRAP.
Record reps completed.
