Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 10 double KB front squats @ 3011 tempo + 12 alternating single arm ring rows

Station 2: 10-15 banded seated hamstring curls + 15-30 seconds of L-sit progression

 

B) E3M x 4-7 sets:

– 200m run or 200m row

– 8 DB hang power cleans 

– 30 single unders (sub 30 lateral hops)

 

Performance

A) E2MOM x 8 sets:

– 1 clean + 1 front squat + 1 split jerk  

*Build from 65-90%. 

 

B) E3M x 4-7 sets:

– 200m run

– 5 TnG power cleans (135/95)

– 30 double unders

 

*RX+ use 155/105 but keep TnG.