Fitness

A) E2.5M x 6 sets

Even:

– 8/side front foot elevated split squats

Odd: 

– 8-12 DB bench press w/ pause

– 8-12/siden DA half kneeling banded vertical lat pull-downs

B) E3M x 4-8 sets:

– 12/9 cal row

– 3 DB hang squat cleans

– 9-12 push-ups

– 6 prisoner reverse lunges

Performance

A) E2.5M x 6 sets:

Sets 1&2: 3 high hang cleans (hip)

Sets 3&4: 2 hang cleans (above knee)

Sets 5&6: 1 clean (floor)

*Receive in squat if able

B) E3M x 4-8 sets:

– 15/12 cal row

– 3 squat cleans

– 12/9 push-ups

– 6 prisoner reverse lunges