Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8/side KB/DB front foot elevated split squat
*Knee over toe focus
Even:
– 8-12 DB seated Arnold press
– 8-12 banded straight arm lat pull-down
B) E3M x 4-7 sets:
– 12/9 cal row
– 5 DB hang squat cleans
– 24 single unders
*Scale with 10/7 cal row
Performance
A) E2M x 8 sets
Sets 1-2: 3 high hang squat cleans
Sets 3-4: 2 hang squat cleans
Sets 5-8: 1 low hang squat clean
*Build into today’s heavy rep with a focus on proper footwork
B) E3M x 4-7 sets:
– 12/9 cal row
– 5 DB hang squat cleans (35/25s)
– 24 double unders
*RX+ complete with 15/12-5-30 rep scheme