Fitness

A) E90S x 8 sets (4 each)

1: 8/side single arm DB incline press

2: 10 BB glute bridges from floor

 

B) E5M x 4-5 sets:

– 200m run

– 8 DB hang power cleans 

– 200m row

– 8 strict pull-ups

 

Performance

A) E90S x 8 sets:

– 2 TnG power clean + push jerk

 

B) E5M x 4-5 sets:

– 200m run

– 8 power cleans 

– 250/200m row

– 12 pull-ups

 

*Power cleans weights: 185/125, 155/105, 135/95, 115/75.