Fitness

A) E2M x 6 sets:

– 3 BB push press 

After sets 1, 3, 5…

– 8 3-point DB/KB bent over row L

After sets 2, 4, 6…

– 8 3-point DB/KB bent over row R

*Start PP at heaviest weight from 4’s on 12/4.

B) E3M x 4-6 sets:

– 15/12 cal row

– 6 DB hang power clean + push press

Performance

A) E2M x 6 sets:

– 3 BB push press 

*Start PP at heaviest weight from 4’s on 12/4.

B) E3M x 4-6 sets:

– 20/15 cal row

– 5 push jerk

*Push jerk should be at heaviest weight from part A and taken from the floor.