Fitness

A) E3M x 6 sets:

– 3 BB front squats (sub 6 double KB pause front squats)

After odd sets…

– 20 alternating DB overhead presses

After even sets…

– 10/side bent over KB row

B) E3M x 5-8 sets:

– 200m row

– 12 wallballs 

– 8-12 SA DB hang power clean + push press (6/side)

Performance

A) E3M x 6 sets:

– 3 front squats @ 1-2 RIR

*Heavier than 4/25

B) E3M x 5-8 sets:

– 250/200m row

– 15 wallballs (20/14)

– 12 SA DB hang power clean + push press (6/side @ 50/35)