Fitness

A) E3M x 3 sets:

– 12-16 incline DB press

– 12-16 double DB Romanian deadlifts

– 24 plate/medball Russian twists

B) E90S x 10-15 sets:

– 15 single unders

– 5 wallballs 

– 3 pull-ups

– 2 up/downs

Performance

A) E3M x 3 sets

– 3.3.3 TnG power snatch clusters

*Rest 10 sec between triples. 

B) E90S x 10-15 sets:

– 12 double unders

– 6 wallballs (20/14)

– 4 pull-ups

– 2 burpee to target

RX+ 16 double unders, 8 wallballs, 6 pull-ups, 4 burpees to target