Fitness

A) E2M x 6 sets

– 8 double KB front squats (tough)

After odd sets:

– 8 BB or DB seated press

After even sets:

– 8 DB lat pull-over

B) 5 rounds for time:

– 200m row

– 4-4-4-4 SA DB hang power cleans

– 12 DB goblet hold reverse lunges

– 24 single unders

R60S between rounds

Performance

A) E2M x 6 sets:

– 3 TnG power clean + push jerk

*build to a heavy but fluid set

B) 5 rounds for time:

– 250/200m row

– 4-4-4-4 SA DB hang power cleans

– 12 DB goblet hold reverse lunges

– 24 double unders

R60S between rounds