Fitness

E12M x 3-4 sets:

– 400m row

– 8 double DB power snatch

– 10 box step overs

– 400m run

– 12 hanging knee raises

– 14 goblet / prisoner hold reverse lunges

Performance

E12M x 3-4 sets:

– 500/400m row

– 9 power snatch (75/55, 65/45, 55/35)

– 12 box jump overs (24/20”

– 400m run

– 15 toes to bar

– 18 back rack reverse lunges