Fitness

A) E3.5M x 5 sets:

– 8/s split stance KB Romanian deadlifts

– 10 dips

– 10/side bent over DB rows

B) E60S x 10-20 sets:

– 4 alternating DB hang power clean + push press (2/side)

– 4 hanging knee raises

– 4-6 air squats

Performance

A) E3M x 5 sets:

– 1.1.1 power clean + push jerk clusters

*Rest 10 sec between each rep

B) E60S x 10-20 sets:

– 2 TNG power clean + push jerk (185/125, 155/105, 135/95, 115/75)

– 4 toes to bar

– 6 air squats

*PC+PJ should be a heavy but sharp single double