Fitness

A) E2MOM x 8 sets

Odd:

– 8 heel elevated double KB front squats

– 10 bent over BB rows

Even:

– 10/s half kneeling DB press

– 20 sec side plank / side

B) E3M x 5-8 sets:

– 12/9 or 10/7 cal row

– 5 DB hang power clean + push press

– 4 hanging knee raises

– 3 burpees

– 2 hanging knee raises

Performance

A) E2MOM x 8 sets:

– 1 clean + 1 split jerk

B) E3M x 5-8 sets:

– 15/12 cal row

– 5 touch and go power clean + push jerk (tough)

– 4 toes to bar
– 3 burpees to target

– 2 toes to bar