Fitness

A) E2.5M x 6 sets

Odd sets:

– 10/s half kneeling DB press

– 20 alternating KB gorilla rows

Even sets:

– 16 goblet hold alternating curtsy lunges

– 5/s star plank with 5 count hold

B) E3M x 5-8 sets:

– 200m row

– 8 double DB hang power cleans

– 12 air squats

– 24 single unders

Performance

A) E2.5M x 6 sets:

– 5 push jerks 

*Bar is taken from floor

*These should be fluid touch and go reps

B) E3M x 5-8 sets:

– 250/200m row

– 8 hang power cleans (115/75, 95/65, 75/55)

– 16 air squats

– 32 double unders

RX+ use 135/95