Fitness

A) E2M x 8 sets (4 each)

Station 1: 8-12 BB weighted hip extensions + 8-12 ring rows

Station 2: 8-12 alternating goblet hold lateral lunges + banded pull-aparts

B) 12 min AMRAP:

– 30 single unders

– 6 DB hang power cleans

– 8 reverse lunges (weighted if able)

– 10/8 push-ups (elevated if needed)

Performance

A) E2M x 8 sets

– 1 power clean + 1 hang (squat) clean + 1 (squat) clean

*Build to a heavy but crisp single. 

B) 12 min AMRAP:

– 30 double unders

– 6 hang power cleans (95/65)

– 8 front rack reverse lunges

– 10/8 push-ups

RX+ use 115/75 w/ 6 HSPU.