Fitness

A) E2M x 8 sets

Odd sets:

– 8 double KB heel elevated front squats

– 12-16 alternating hanging knee raises

Even sets:

– 8-12 BB inverted row

– 12-16 L-seated DB overhead piston press

B) E3M x 4-8 sets

– 12/9 cal row

– 6 DB hang power clean + push press

– 6 box step-ups

Scale up with more row calories and/or adding DB to step-ups.

Performance

A) E2M x 8 sets:

– 1 power clean + push or split jerk 

B) E3M x 4-8 sets

– 15/12 cal row

– 5 tng power clean + push jerk (115/75, 95/65, 75/55)

– 7 box jump overs (24/20”)

RX+ add in 3 bar MUs to the end of each set