Fitness

A) E2M x 8 sets

Odd sets:

– 8 BB strict press

– 10/s bent over DB row

Even sets:

– 16 KB walking lunges

B) E3MOM x 5-8 sets:

– 200m row or 400m bike

– 7 DB push press

– 7 toes to bar

– 7 air squats

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause split jerk + 1 split jerk

Sets 5-8: 2 split jerks

*Pauses happen on the dip and the catch

B) E3MOM x 5-8 sets:

– 250/200m row or 500/400m bike

– 5 shoulder to overhead (from floor)

– 7 toes to bar

– 9 air squats

*Weight on S2O should be tough but unbroken