Fitness

A) E4M x 4 sets:

– 8-12/side SA DB overhead press (standing)

– 8/side KB curtsy lunges (goblet hold)

– 8-12 bent over BB rows

B) E90S x 10-15 sets:

– 20 single unders

– 6 RKB swings

– 4 dips

– 2 burpee + box step-ups

Performance

A) E4M x 4 sets:

– 3.3.3 TNG power snatch clusters

B) E90S x 10-15 sets:

– 20 double unders

– 7 RKB swings (53/35)

– 5 ring dips

– 3 burpee + box jump overs

RX+ complete with reps of 9-6-3