Fitness

A) E2M x 8 sets

Odd sets: 

– 8/s front foot elevated split squats

Even sets:

– 10/s SA DB bench press

– 10/s half kneeling banded row+reach (green)

B) E3M x 5-8 sets:

– 200m row

– 5 DB hang squat cleans

– 9-12 dips

Performance

A) E2M x 8 sets

– 1 hang power clean + 1 front squat + 1 hang squat clean

B) E3M x 5-8 sets:

– 250/200m row

– 5 hang squat cleans (115/75, 95/65, 75/55)

– 9-12 ring dips

RX+ use 135/95