Fitness
E8M x 4-6 sets
– 400m run
– 12 alt. DB hang power snatch
– 6-9 strict pull-ups
– 12 alt. reverse lunges (goblet or prisoner)
– 6-12 dips
Performance
E8M x 4-6 sets
– 400m run
– 12 alt. DB hang power snatch
– 9 pull-ups
– 12 alt. DB goblet hold reverse lunges
– 6-12 ring dips
Fitness
A) E4M x 4 sets:
– 8/side SL KB Romanian deadlifts
– 12-16 DB rollback tricep extensions
– 8-12 supinated ring rows w/ pause at top
B) E2M x 8-12 sets
Station 1: 12/9 cal row + 6 DB hang power clean + push press
Station 2: 12/9 cal row + 3-6 burpees
Performance
A) E4M x 4 sets:
– 3.3.3 TNGpower clean + push jerk clusters
*R10S between triples
B) E2M x 8-12 sets
Station 1: 15/12 cal row + 6 TNG power cleans (135/95, 115/75, 95/65)
Station 2: 15/12 cal row + 6 burpees over the barbell
RX+ use 155/105