Fitness & Performance

A) E4M x 3 sets

– 8-12 dips (strict, banded, box/bench)

– 10/s SA KB bent over row

– 8/s DB/KB or BB front foot elevated split squat

*Use 35 or 45lb plate for split squats

*Only use BB if stable enough, can take off rack or ground

Fitness

B) E3M x 5-8 sets:

– 12/9 cal row

– 10 SA DB hang power clean + jerk (5/5)

– 8 lemon squeezes

– 8, 10 or 12 air squats

Performance

B) E3M x 5-8 sets:

– 15/12 cal row

– 12 SA DB hang power clean + jerk (6/6 @ 50/35)

– 9 lemon squeezes

– 12 air squats