Fitness

A) E2M x 8 sets

Odd sets:

– 8/side box step-downs (knee height, no push off)

Even sets:

– 8-12/side half kneeling DB press w/ band row

– 12-16 leg lift-overs

*Scale step downs by putting plate on ground to lessen distance. Make them harder by increasing height or adding weight.

*Last day for these movments

B) E3MOM x 5-8 sets

– 15/12 cal row

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

– 5 burpees over the barbell

Performance

A) E2M x 8 sets

Sets 1-4: 1 low hang clean + 1 clean + 1 split jerk

Sets 5-8: 1 clean + 1 split jerk

B) E3MOM x 5-8 sets

– 15/12 cal row

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

– 5 burpees over the barbell

RX+ complete with 20/16 cal row