Fitness

A) E3M x 6 sets

– 10-8-6-4-4-2 deadlifts

After even sets:

– 8-12 DB floor press

After odd sets:

– 8-12 tall kneeling banded lat pull-downs

*Heavier than 5/9

B) 5 rounds for time

– 200m row

– 12 SA DB hang power cleans 

– 12 push-ups (elevate if needed)

– 24 single unders

R60S

Performance

A) E3M x 6 sets

Deadlift

Set 1: 7 @ 65%

Set 2: 5 @ 75%
Sets 3-6: 1-3 @ 80-90%

*Heavier than 5/9

B) 5 rounds for time

– 250/200m row

– 12 SA DB hang power cleans (3/3/3/3 @ 50/35)

– 15/12 push-ups

– 30 double unders

R60S