Fitness

A) E2M x 8 sets

Odd:

– 6-8/side SL dKB b-stance Romanian deadlifts 

– 8-12 tall kneeling banded lat pull-downs

Even:

– 8-12/side half kneeling landmine press

– 20 sec side plank

B) EMOM x 10-20 sets:

– 3 DB hang squat cleans

– 3 hanging knee raise / kipping knee tucks

– 3 up/downs (to bar if able)

Performance

A) E2M x 8 sets:

– 1 clean

*Receive clean in a squat if able. 

B) EMOM x 10-20 sets:

– 1 full clean @ 65-75% of A

– 4 toes to bar

– 4 burpees to target

RX+ perform 2 bMUs