Fitness
E6M x 6 sets (3 each)
Station 1:
– 400m run
– 16 SA DB hang clean (4-4-4-4)
– 12 lemon squeeze
– 8 strict pull-ups
Station 2:
– 400m row
– 16 SA KB push press (4-4-4-4)
– 12 goblet squats (DB or KB)
– 8 up/downs
Performance
E6M x 6 sets (3 each)
Station 1:
– 400m run
– 20 SA DB hang clean (5-5-5-5 @ 50/35)
– 15 lemon squeeze
– 10 pull-ups
Station 2:
– 500/400m row
– 20 SA KB push press (5-5-5-5 @ 35/26)
– 15 goblet squats (DB or KB)
– 10 burpees
Fitness
A) E2M x 4 sets each
Station 1:
Station 2:
B) EMOM x 10-20 sets:
– 4-8 heavy RKB swings
– 4-8 hanging knee raises
– 4-8 push-ups
*Pick a rep number within the 4-8 range and try and stick to it for all rounds.
Performance
A) E2M x 8 sets:
– 2 TnG power cleans
*Build to a tough but fluid double.
B) EMOM x 10-20 sets:
– 1 power clean @ heaviest weight from A
– 3 toes to bar
– 5 push-ups
RX+: 1 PC + 2 bMU + 3 sHSPU
Fitness
A) E2M x 8 sets:
– 4 pause front squats (BB or double KB @ tough weight)
After sets 1, 3, 5, 7:
– 16 alternating top down DB press
After sets 2, 4, 6, 8:
– 8 L-seated banded row w/ pause
B) E90S x 8-12 sets:
– 10/8 cal row (scale to 8/6)
– 5 DB thrusters
Performance
A) E2M x 10 sets:
– 1 front squat @ 85-90%
*Heavier than 10/23
B) E90S x 8-12 sets:
– 10/8 cal row
– 5 thrusters (115/75, 95/65)
RX+: 12/9 cal row + 6 thrusters