Fitness

A) E3M x 6 sets:

– 5-5-4-3-2-2 back squats @ 3111 tempo

After odd sets – 8/s SA ring rows with dip + reach

After even sets – 8-12 DB floor press

B) E3M x 5-8 sets:

– 12/9 or 10/7 cal row

– 10 wallballs

– 10 DB hang power snatch 

Performance

A) E3M x 6 sets:

– 5-5-4-3-2-2 back squats @ 3111 tempo

B) E3M x 5-8 sets:

– 15/12 cal row

– 12 wallballs (20/14)

– 12 DB hang power snatch (50/35)