Fitness

A) E4M x 3 sets:

– 8/s split stance KB Romanian deadlifts

– 10 dips

– 10/side bent over DB rows

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 12 DB hang power snatch (8/8)

– 8 box step-ups

– 8-12 hanging knee raises

Performance

A) E4M x 3 sets:

– 3.3.3 power clean + push jerk clusters (touch and go)

*Rest 10 sec between each cluster of 3 reps

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 16 DB hang power snatch (8/8 @ 50/35)

– 8 box jump overs (24/20”) 

– 12 toes to bar