Fitness

A) E3M x 3 sets:

– 12-16 BB strict overhead presses

– 12-16 DB goblet hold weighted step-ups

– 8/side SA banded bent over reverse fly w/ pause

B) E3M x 4-7 sets:

– 12/9 or 10/7 cal row

– 6 DB hang power cleans + push press

– 8-12 wallballs 

Performance

A) E3M x 3 sets:

– 3.3.3 TnG power clean + push jerk clusters

R10S between triples

B) E3M x 4-7 sets:

– 12/9 cal row

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

– 12 wallballs (20/14)

RX+ perform 15/12 cal row