A) E2MOM x 3 sets:
– 3 high hang cleans @ 55-65%
+
E2MOM x 3 sets:
– 2 hang cleans @ 70-80%
+
E2MOM x 3 sets
– 1 clean @ 85+%
*Both should be received in a squat position.

B) E4MOM x 3 sets:
– 10 deadlifts
– 10 strict dips
*Pick a weight that’s tough for all sets on deadlifts.
*Scale dips down with bands or up with added weight.

C) 30/30 row or assault bike x 8-12 sets
– 30 sec at 90% pace
– 30 sec rest (easy spin for AB)
*Keep at same pace for all sets.