Fitness

A) E2.5M x 6 sets
Odd sets:

– 10/s half kneeling DB presses

– 10 KB goblet squats w/ pause

Even Sets:

– 10 bent over BB rows

– 5/s banded pallof press @ 5050 tempo (green or red)

B) E3M x 4-8 sets:

– 12/9 cal row

– 5 double DB/kb hang squat cleans

– 10 push-ups (elevated if needed)

– 5-10 lemon squeezes

Performance

A) E2.5M x 6 sets

Sets 1&2: 2 x 3 stop clean (low hang, hang, high hang)

Sets 3&4: 2 x 2 stop clean (low hang, hang)

Sets 5&6: 2 x 1 stop clean (low hang

B) E3M x 4-8 sets:

– 15/12 cal row

– 5 double DB/kb hang squat cleans (50/35s)

– 10 push-ups

– 5-10 lemon squeezes