Fitness

A) E2MOM x 4 sets each

Station 1: 10 double KB front rack squats + 6 body saws

Station 2: 10 double DB RDLs + 10-20 second high knee/L hang

 

B) 3 rounds for time:

– 400m row

– 15-12-9 DB hang squat cleans

– 15-12-9 push-ups 

 

Performance

A) E2MOM x 4 sets:

– 1 clean pull to below knee + clean pull to above knee + clean

*work from 60-75%

+

E2MOM x 4 sets:

– 1 clean @ 80, 85, 90, 90+%

 

B) 3 rounds for time:

– 500/400m row

– 15-12-9 squat cleans (135/95)

– 15-12-9 ring dips