Fitness

A) E3M x 5 sets:

– 6-8/side posted single leg KB Romanian deadlifts

– 6-8/side half kneeling DB press

*Heavier than 5/11

B) E3M x 4-6 sets:

– 200m row (scale to 150m)

– 10 alt. DB snatch

– 10 push-ups (elevated if needed)

Performance

A) E3M x 4 sets:

– 6 BB Romanian deadlifts w/ 3011 tempo @ 62.5-67.5%

– 6/side half kneeling DB press

*Heavier than 5/11

B) E3M x 4-6 sets:

– 250/200m row

– 10 alt. DB snatch (50/35)

– 10-15 push-ups

RX+ sub 10-15 deficit push-ups or 5-10 HSPUs.