Fitness

A) E2MOM x 6 sets (3 each, alternating)

Station 1: 8/side single leg DB weighted hip extensions + 30 second flutter kick

Station 2: 8/side half kneeling single arm DB press + 30 second super plank

 

B) For time:

– 600m run

– 14 DB hang power cleans

– 14 DB goblet hold box step up

– 400m run

– 12 DB hang power cleans

– 12 DB goblet hold box step up

– 200m run

– 10 DB hang power cleans

– 10 DB goblet hold box step up

 

Performance

A) E2MOM x 6 sets:

– 5 TnG power clean + jerk

*Work on moving the barbell efficiently rep to rep. Build in weight 

 

B) For time:

– 800m run

– 15 power cleans (115/75)

– 15 box jump overs (24/20”)

– 600m run

– 12 power cleans

– 12 box jump overs

– 400m run

– 9 power cleans

– 9 box jump overs