Fitness

A) E90S x 4 sets each:

1: 16 alternating tall kneeling DB piston presses + 16 mountain climbers

2: 8 bent over DB rows + 16 alternating reverse lunges (w/ DBs if able)

 

B) E6M x 3 sets:

– 400m row

– 15 RKB swings

– 12 DB push press

– 9 NPU burpees

 

Performance

A) E90S x 8 sets:

– 1 clean + 1 jerk @ 60-85+%

 

B) E6M x 3 sets:

– 500/400m row

– 10 power cleans (115/75, 95/65, 75/55)

– 9 shoulder to overhead

– 8 burpees over the bar