Fitness

A) E2M x 8 sets

Odd:

– 8/side front foot elevated split squats (knee over toe focus)

Even:

– 16 alt DB incline presses

– 16 alt KB chest supported row

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 5 DB hang squat cleans

Even sets: 12/9 cal row + 9-12 push-ups

Performance

A) E2M x 8 sets

Sets 1-2: 2 x pause cleans (2 sec at knee)

Sets 3-4: 1 x pause clean

Sets 5-8: 1 clean

*Receive in full squat if able

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 5 TnG squat cleans

Even sets: 15/12 cal row + 12/9 push-ups