Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side rear foot elevated split squats

*Scale with regular split squats

Even:

– 8-12 banded tricep overhead extensions

– 8-12 alt. archer ring row hold switches

B) E3M x 4-8 sets:

– 15/12, 12/9 or 10/7 cal row

– 3-5 DB squat clean to thrusters 

– 5 up/downs

Performance

A) E2M x 8 sets

Sets 1-4: 2 squat cleans

Sets 5-8: 1 squat clean

*Build to a heavy single rep

B) E3M x 4-8 sets:

– 15/12 cal row

– 3 squat clean to thrusters (115/75, 95/65, 75/55)

– 5 burpees over the barbell

RX+ use 135/95