Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 BB strict presses

– 8 SL DB Romanian deadlifts (R)

Even sets:

– 8-12/side half kneeling band banded high rows

– 8 SL DB Romanian deadlifts (L)

*SL RDLs should be done with back leg raises straight off ground with square hips

B) E90S x 10-15 sets:

– 20 single unders (sub lateral hops)

– 3 DB hang power cleans + push press

– 7 air squats

– 5 hanging knee raise

– 3 burpees (sub up/downs)

Performance

A) E2M x 8 sets:

Sets 1-4: 2 double pause split jerks

Sets 5-8: 1 double pause split jerk + 1 split jerk

*1 pause on the dip, 1 pause on the catch

B) E90S x 10-15 sets:

– 20 double unders

– 3 touch and go power clean + push jerk

– 7 air squats

– 5 toes to bar

– 3 burpees over the barbell