Fitness

A) E2MOM x 4 sets each:

Station 1: 8 seated BB/DB presses + 8 single arm ring rows R

Station 2: 15-20 banded good mornings + 8 single arm ring rows L

 

B) 3MOM x 4-6 sets:

– 250/200m or 200/150m row

– 8 alternating DB snatches

– 6 strict pull-ups

– 4 burpees (sub NPU burpees)

*RX+ perform chest to bar pull-ups.  

 

Performance

A) E90S x 10 sets – split jerk

Sets 1-3: 2 @ 60-75%

Sets 4-6: 2 @ 75-85%

Sets 7-10: 1 @ 85-90%

 

B) 3MOM x 4-6 sets:

– 250/200m row

– 6 hang power snatch (95/65)

– 6 pull-ups

– 6 burpees over the barbell

*RX+ perform chest to bar pull-ups.