Fitness

A) E4M x 4 sets:

– 8/s split stance KB Romanian deadlifts

– 10 dips

– 10/side bent over DB rows

B) E3M x 4-8 sets:

– 12/9 cal row

– 4 up/down DB devil cleans

– 6 DB push press

– 8 air squats

Performance

A) E4M x 4 sets:

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

*Rest 10 sec between each cluster of 2 reps

B) E3M x 4-8 sets:

– 15/12 cal row

– 5 DB devil cleans (35/20s)

– 7 DB push press

– 9 air squats