Fitness

A) E2M x 3 sets each (alternating for 6 sets total)

1: 8/side single leg KB Romanian deadlift +

8 hanging knee raises or strict knee to elbow

2: 8/side DB strict press @ 3111 tempo +

20 sec / side side plank

B) E3MOM x 4-6 sets:

– 200m row

– 10 DB deadlifts

– 8 DB hang power cleans

– 6 DB push press

 

Performance

A) E2M x 6 sets
– 1.1.1 power clean + push jerk cluster

*Stay lighter. Work on form and positioning.

B) E3MOM x 4-6 sets:

– 250/200m row

– 9 deadlifts

– 6 hang power cleans

– 3 shoulder to overhead

*Pick a weight you can at least keep each movement UB. Work on crisp BB cycling and steady rows.

 

HomeWOD

E3MOM x 4-7 sets:

– 200m run (40-60 sec of cardio)

– 10 deadlifts

– 8 hang power cleans

– 6 push press

*Ideally this workout would be done with a heavy bag or double set of dumbbells. Get creative if you don’t have either.