Fitness

A) E3M x 4 sets:

– 8-12 heel elevated KB front squats

– 8-12 BB bent over rows

– 8-12 DB floor press

B) 5 rounds for time:

– 200m run

– 5 double DB power clean + push press

– 5 up/downs

R60S

Performance

A) E3M x 4 sets:

– 1.1.1 power clean + push jerk clusters

*Pause 10 seconds after each double

*Compare to 7/18

B) 5 rounds for time:

– 200m run

– 5 TNG power clean + push jerk

– 7 burpees over the barbell

R60S

*Pick a weight that is challenging but UB and sharp.