Fitness

A) E2M x 6 sets (3 each)

1: 8-12 tough DB Romanian deadlifts + 16-24 Russian twists

2: 8-12/side half kneeling KB press 

 

B) “Helen”

3 rounds for time:

– 400m run

– 21 KB swings

– 12 strict pull-ups

 

Performance

A) E2M x 6 sets:

– 3 hang power cleans 

*Build to a heavy but crisp triple.

 

B) “Helen”

3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

 

Fitness & Performance (optional strength)

C) 2-3 sets for quality:

– 10-20 seated banded hamstring curls (green)

– 10-20 DB bicep hammer curls

– 10-20 overhead banded tricep extensions (green + red)