Fitness
A) E3M x 6 sets:
– 7-5-3-7-5-3 box squats
After even: 8-12/side DB overhead press
After odd: 8-12 L-seated band rows
*heavier than 2/21
B) EMOM x 10-20 sets:
– 4-6 alt DB snatch
– 3 strict pull-ups
– 4-6 wallballs
Performance
A) E3M x 6 sets:
– 7-5-3-7-5-3 back squats
*heavier than 2/21
B) EMOM x 10-20 sets:
– 4-6 alt DB snatch (50/35)
– 4 pull-ups
– 4-6 wallballs (20/14)
RX+ complete with CTB pull-ups.
Fitness
E6M x 6 sets (3 each, alternating)…
Station 1
– 400m row
– 8 dDB hang power cleans
– 10 goblet hold reverse lunges
– 12 push-ups (elevated if needed)
Station 2
– 400m run
– 8 shoulder to overhead
– 8 hanging knee raise / kip to knee tuck
– 8 up/downs
Performance
E6M x 6 sets (3 each, alternating)…
Station 1
– 500/400m row
– 8 power cleans (115/75, 95/65, 75/55)
– 12 goblet hold reverse lunges (53/35)
– 16/12 push-ups
Station 2
– 400m run
– 8 power cleans
– 8 toes to bar
– 8 burpees over the barbell