Fitness

A) E3M x 3 sets 

– 8/side staggered stance DB/KB Romanian deadlifts

– 10/side heavy single arm KB swings 

– 10-20 sec L or high knee hang

 

B) E4MOM x 4-5 sets:

– 200 or 300m run

– 8 double DB hang power cleans (tough but UB)

– 12-16 wallballs

*Goal is to increase intensity every set.

 

Performance

A) E3M x 3 sets:

– TnG power clean clusters 3.3.3

*R10S between 3’s. Add weight each set.

 

B) E4M x 4-5 sets:

– 300m run

– 8 hang power cleans (tough but UB)

– 16 wallballs (20/14)

*Goal is to increase pace every set.