Fitness

A) E2M x 8 Sets

Odd sets:

– 16 glute bridge alt. DB floor press

– 16 alt. double KB gorilla rows

Even sets:

– 8-12 BB good mornings

– 16 crossbody knee to elbows from plank

B) 3 rounds for time:

– 400m run

– 12-9-6 DB hang squat cleans 

– 15-12-9 push-ups

Performance

A) E2M x 8 sets

Sets 1-2: 3 stop clean deadlift (below knee/hang/high hang) + high hang clean

Sets 3-4: 2 stop clean deadlift (below knee/hang) + hang clean

Sets 5-6: 1 stop clean deadlift (below knee) + low hang clean

Sets 7-8: 1 clean

B) 3 rounds for time:

– 400m run

– 12-9-6 squat cleans (135/95, 115/75, 95/65)

– 24-18-12 push-ups

RX+ perform with 15-12-9 HSPUs.

Fitness & Performance

C) 3 sets:

– 20 sec/side Copenhagen plank

– 20-30 sec flutter kicks

– 20-40 sec dead hang from bar