Fitness
A) E2MOM x 8 sets (4 sets each)
1: 10 BB Romanian deadlifts
2: 10 DB upright row
B) 4 min running clock:
– row 400m
– in remaining time AMRAP:
- 10 wallballs
- 5 hanging knee raises, lemon squeezes, or sit-ups
R2M, repeat for a total of 4 sets
Performance
A) E2MOM x 4 sets:
– 1 clean pull + 1 clean 2” below knee
*work from 60-75%
+
E2MOM x 4 sets:
– 1 clean @ 80, 85, 90, 90+%
B) 4 min running clock:
– row 500/400m
– in remaining time AMRAP:
- 10 wallballs (20/14 to 10/9’)
- 5 toes to bar
R2M, repeat for a total of 4 sets