Fitness & Performance

A) E4M x 4 sets:

– 8/s KB front foot elevated split squats

– 16-20 tall seated DB press

– 10 2 up 1 down ring rows

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 10 SA DB hang power clean + jerk (5/5)

Even: 12/9 cal row + 8 lemon squeezes + 8 air squats

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 10 SA DB hang power clean + jerk (5/5 @ 50/35)

Even: 15/12 cal row + 10 lemon squeezes + 10 air squats