Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8/side dDB/KB b-stance Romanian deadlifts

– 8-12 ring rows

Even sets:

– 8-12/side DB/KB half kneeling overhead press

– 8-12 alt. contralateral V-ups

B) E3MOM x 4-7 sets:

– 12/9 cal row

– 6 dDB hang clean + push press

– 4 burpees

Performance

A) E2M x 8 sets:

– 1 hang clean + 1 clean + 1 split jerk

*Start lighter and build to a heavy but sharp set.

B) E3MOM x 4-7 sets:

– 15/12 cal row

– 5 TnG power clean + jerk

– 5 burpees over the bar