Fitness

A) E90S x 10 sets (5 each):

Station 1: 8 BB Romanian deadlifts + 8 ring rows

Station 2: 16 alternating DB piston presses + 8 lemon squeezes 

 

B) E4MOM x 4-5 sets:

– 200m row

– 8 double DB hang power cleans

– 8 DB push press

– 40 single unders

 

Performance

A) E90S x 10 sets:

– clean and jerk

*Build to a heavy single rep. 

 

B) E3.5MOM x 4-6 sets:

– 250/200m row

– 5 hang squat cleans

– 5-10 strict handstand push-ups

*pick the weight on cleans so that they’re tough but UB