A) E2MOM x 8 min (4 sets) – front squat

– 2-3 reps at or heavier than 2/10

+

E3MOM x 9 min (3 sets) – front squat

– 1-2 reps heavier than above

*goal is to hit 95%.

 

B) 3 rounds for time:

– 400m run

– 10 DB hang squat clean thrusters (50/35ish per hand)

– 50 double unders

 

C) 1 set for efficiency:

– 50 banded pull-aparts

– 1 minute per side BB calf smash

– 1 minute per side BB quad smash

– 1 minute per side 90° bench stretch

*practice deep slow breaths as you are cooling down

 

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