Fitness

A) E2MOM x 8 sets (4 each, alternating)

Even:

– 8 double KB heel elevated front squats w/ pause

– 8-12/side half kneeling DB press

Odd:

– 8-12 tough ring rows

– 8-12 supine medball hamstring curls

B) E90S x 10-15 sets:

– 3 DB power cleans (floor to shoulder)

– 3-6 push-ups

– 3-6 box step ups

– 3-6 hanging knee raise

Performance

A) E2MOM x 8 sets

Sets 1-4: 1 power clean + 1 front squat + 1 hang (squat) clean

Sets 5-8: 1 (squat) clean

B) E90S x 10-15 sets:

– 3 power clean @ 55-65% of A

– 6 push-ups

– 3 box jump overs (24/20”)

– 3-6 toes to bar

RX+ sub 3-6 HSPUs and/or 2-3 MUs (bar or ring) for T2B