Fitness

A) E2MOM x 8 sets

– 4 BB sumo deadlift high pulls 

After odd sets:

– 4/side KB TGUP sit-ups

After even sets:

– 4/side SA ring rows w/ reach

B) 3 rounds for time:

– 400m run

– 12-9-6 double DB hang power clean + push press

– 6-9-12 up/downs

R60S

Performance

A) E2MOM x 8 sets

Sets 1-2: 1 power clean + 2 push press + 1 jerk

Sets 3-4: 1 power clean + 1 push press + 1 jerk

Sets 5-8: 1 power clean + 1 jerk

*Build to a heavy set.

B) 3 rounds for time:

– 400m run

– 12-9-6 power clean + jerk (135/95, 115/75, 95/65)

– 6-9-12 burpees over the barbell

R60S