Fitness 

A) E2M x 8 sets

Even sets:

– 8-12 strict BB press

– 8-12 single leg DB hip thrusts R

Odd sets:

– 8-12 bent over double KB/DB row

– 8-12 single leg DB hip thrusts L

B) 3 rounds for time:

– 400m row

– 10 DB hang power clean + push press

– 50 single unders

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause split jerk + 1 split jerk

Sets 5-8: 1 split jerk

*Pause only in receiving position

*Heavier than 3/11

B) 3 rounds for time:

– 500/400m row

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

– 50-40-30 double unders