Fitness

A) E2MOM x 8 sets…

Odd sets:

– 8/s DB/KB split squats (regular or rear foot elevated)

– 10-15 DB floor press w/ pause

Even sets:

– 5-10 L-seated ring pull-ups (w/ or w/o leg assist)

– 8/s half kneeling banded chops (overhand, low to high)

B) E2M x 8-12 sets…

Odd: 12/9 cal row + 5 DB hang squat clean to thruster

Even: 12/9 cal row + 3, 4 or 5 burpees

*Sub a 10/7 cal row if needed

Performance

A) E2M x 8 sets…

Sets 1-4: 1 high hang clean + 1 hang clean + 1 clean

Sets 5-8: 1 hang clean + 1 clean

B) E2M x 8-12 sets…

Odd: 15/12 cal row + 5 squat clean to thruster (95/65)

Even: 15/12 cal row + 5 burpees over the barbell

RX+ perform with 115/75