Fitness

A) E2M x 5 sets each (alternating)

Station 1: 12 alternating DB box step-ups

Station 2: 12 alternating KB gorilla rows

 

B) E5M x 3-4 sets:

– 400m run

– 10 double KB deadlifts

– 10 strict pull-ups

– 20 lateral BB hops

 

Performance

A) E2M x 3 sets:

– 3 position clean (high, hang, floor)

+

E2M x 3 sets:

– 2 position clean (hang, floor)

+ 

E2M x 4 sets:

– 1 clean

 

B) E5M x 3-4 sets:

– 400m run

– 10 deadlifts (225/155)

– 10 pull-ups

– 20 lateral BB hops