Fitness

A) E2M x 8 sets

Odd sets:

– 10 double KB heel elevated front squats w/ pause

– 10 supine medball hamstring curls

Even sets:

– 10 L-seated DB Z press

– 5/s SA ring row + reach

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 6 double DB hang squat cleans

Even sets: 12/9 cal row + 20 single unders + 3 burpees 

Performance

A) E2M x 8 sets

Sets 1-2: 3 stop clean pull + high hang clean

(pauses below knee, above knee, hip)

Sets 3-4: 2 stop clean pull + hang clean

(pauses below knee, above knee)

Sets 5-6: 1 pause clean pull + low hang clean

(pause below knee)

Sets 7-8: 1 clean 

(no pauses)

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 5 touch and go squat cleans (135/95, 115/75, 95/65)

Even sets: 15/12 cal row + 30 double unders + 3 burpees over the barbell