Fitness

A) E2MOM x 8 sets

– 6 BB Romanian deadlifts

After odd sets:

– 6/side half kneeling DB press

After even sets:

– 6/side SA split stance band row w/ pause

*RDLs heavier than 6/25

B) 5-6 rounds for quality:

– 7 double DB hang power clean + push press (fluid)

– 7 burpees over barbell (fast)

– 100m sprint 

*Slow walk/rest back to gym.

Performance

A) E2MOM x 8 sets

Sets 1-4: pause power clean* + power clean + jerk

Sets 5-8: power clean + jerk

*Pause 2 counts at knee.

B) 5-6 rounds for quality:

– 5 UB TnG power clean + push jerk

– 7 burpees over barbell

– 100m sprint

*Slow walk/rest back to gym.

*Add weight each set if able.