Fitness

A) E2M x 8 sets:
– 8 DB sumo deadlift high pull

After odd sets:

– 10 DB reverse lunges

After even sets:
– 10 ring rows

B) B) 3 rounds for time:

– 400m run (scale to 300m)

– 15-12-9 DB hang power cleans

– 9-12-15 overhead weighted sit-ups (w/plate)

Performance

A) E2M x 8 sets:

– 2 hang power cleans

*Start moderate then build to a heavy but crisp triple. 

B) 3 rounds for time:

– 400m run

– 15-12-9 power cleans (115/75, 95/65)

– 9-12-15 toes to bar