Fitness

A) E90S x 4 sets each

1: 8 DB power cleans + 8 DB push press

2: 8 DB renegade rows + 16 DB Russian twists (single)

 

Performance

A) E90S x 8 sets:

– 1 pause clean + 1 clean + 1 jerk @ 60-80+%

 

Fitness & Performance
B) 3 sets for quality:

– 8/side single leg BB/DB box step up (knee height)

– 6-8/side KB windmills

– lateral sled drag down and back

– 8-12 ring or close grip supinated pull-ups