Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:

– 8-12 BB/DBs strict overhead press

– 8/side KB front rack contralateral box step-up (L)

Even sets:

– 4-6 DB batwing rows w/ 4 sec pause 

– 8/side KB front rack contralateral box step-up (R)

*Start box step-ups on non-dominant side.

B) E2MOM x 8-12 sets total (4-6 each):

Station 1:

– 200m row

– 9 DB push press

Station 2:

– 200m row

– 12 RKB swings

Performance

A) E2MOM x 8 sets:

Sets 1-4: 2 triple pause split jerk

Sets 5-8: 2 split jerk

*Stay below 80% and work on speed and technique

B) E2MOM x 8-12 sets total (4-6 each):

Station 1:

– 250/200m row

– 9 shoulder to overhead (95/65, 75/55)

Station 2:

– 250/200m row

– 12 RKB swings (53/35)

RX+ use 115/75 & 70/44