Fitness

A) E2M x 8 sets

Odd sets:

– 16 alternating weighted box step-ups

Even sets:
– 8-12/side half kneeling landmine presses

– 10-20 sec top of ring row hold

B) E3M x 4-8 sets:

– 12/9 cal row

– 5 DB hang power cleans

– 7 push-ups

– 9 air squats

*Scale with reps of 12/9 or 10/7 then 4-6-8.

Performance

A) E2M x 8 sets

Sets 1 & 2: 3 pause clean deadlift + high hang clean

Sets 3 & 4: 2 pause clean deadlift + hang clean 

Sets 5-8: 1 pause clean deadlift + low hang clean

*Receive in a full squat if able

*Pauses happen at low hang, hang, high hang

B) E3M x 4-8 sets:

– 15/12 cal row

– 5 hang power cleans (115/75, 95/65, 75/55)

– 7 push-ups

– 9 air squats

RX+ perform with reps of 15/12-6-9-12