Fitness

A) E2MOM x 8 sets:

– 5 strict press + 5 push press

– 10 single leg hip extensions (switch legs each set, add weight if needed)

 

B) E4MOM x 4-6 sets

– 250/200m or 200/150m row

– 12 alternating DB snatch

– 9 push-ups

– 6 strict pull-ups

 

Performance

A) E2MOM x 8 sets:

Sets 1-4: 3 split jerks 60-75%

Sets 5-8: 2 split jerks 75-85%

*Pause 2-3 counts in receiving position on first rep of sets 1-4.

 

B) E4MOM x 4-6sets

– 250/200m row

– 12 alternating DB snatch

– 9 HR push-ups

– 6 chest to bar pull-ups

RX+ perform 2-4 ring or bar MUs in place of pull-ups.