Fitness

A) E2MOM x 8 sets (4 each, alternating)

Even:

– 8 double KB heel elevated front squats w/ pause

– 8-12/side half kneeling DB press

Odd:

– 8-12 tough ring rows

– 8-12 supine medball hamstring curls

B) B) 3 rounds for time:

– 400m run

– 15-12-9 reps of

• DB power cleans 
• hanging knee raise

Performance

A) E2MOM x 8 sets

Sets 1-4: 1 power clean + 1 hang (squat) clean

Sets 5-8: 1 (squat) clean

*Compare to 6/7

B) 3 rounds for time:

– 400m run

– 15-12-9 reps of

• power cleans (115/75)
• toes to bar