Fitness

A) E3M x 4 sets:

– 8 double KB heel elevated front squats

– 12-16 L-seated DB overhead piston press

– 8-12 BB inverted row

B) E3MOM x 4-8 sets

– 12/9 or 10/7 cal row

– 6 double DB hang power clean

– 9 wallballs

Performance

A) E3M x 4 sets:

– 2.2.2 TnG power clean + push jerk cluster

*R10S after each touch and go triple

B)  E3MOM x 4-8 sets

– 15/12 cal row

– 6 hang power clean (115/75, 95/65)

– 12 wallballs (20/14)

RX+ use 135/95