Fitness

A) E3M x 5 sets

– 8/side DB split squats

– 16 alt KB gorilla rows

– 8-12/side half kneeling landmine presses

*Heavier than 8/11

B) E3M x 4-7 sets

– 12/9 cal row

– 5 DB hang power cleans 

– 6 dips or push-ups

– 7 air squats

Performance

A) E3M x 5 sets

– 1.1.1 power clean + push jerk clusters

*rest 10 sec between each quick set of singles

B) E3M x 4-7 sets

– 15/12 cal row

– 5 TnG power cleans (135/95, 115/75, 95/65)

– 7 dips

– 9 air squats