Fitness

A) E3M x 5 sets:

– 8 double KB heel elevated front squats

– 12-16 L-seated DB overhead piston press

– 8-12 BB inverted row

B) E4M x 4-5 sets:

– 500/400m row

– 10 alternating DB SA power cleans

Performance

A) E3M x 5 sets:

– 1.1.1 TnG power clean + push jerk cluster

*R10S after each touch and go single

B) E4M x 4-5 sets:

– 500/400m row

– 5 touch and go power cleans

*Goal is to increase pace and weight each set.