Fitness

A) E2M x 8 sets (4 each)

Odd sets: 16 alternating top down DB incline press

Even sets: 8 bent over BB rows w/ pause

B) E3MOM x 4-7 sets:

– 250/200m row

– 6 shoulder to overhead (115/75,95/65)

– 6 up/down to box step up

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause split jerk + 2 split jerks

Sets 5-8: 2 split jerks

B) E3MOM x 4-7 sets:

– 250/200m row

– 6 shoulder to overhead (115/75,95/65)

– 6 burpee box jump overs 

*RX+ use 135/95 or 155/105.