Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:

– 4-6 BB push press

– 8/side front foot elevated split squat (L)

Even sets:

– 12-16 KB gorilla rows 

– 8/side front foot elevated split squat (R)

B) E2M x 8-12 sets:

– 12/9 or 10/7 cal row

– 5 hang DB power clean + push press

Performance

A) E2MOM x 8 sets

Sets 1-4: (2 cleans) + 1 pause split jerk

Sets 5-8: 1 clean + 1 split jerk

*Pause happens on dip and catch of split jerk

B) E2M x 8-12 sets:

– 12/9 cal row

– 3 TNG power clean + push jerk