Fitness

A) E2M x 8 sets

Odd sets:

– 8/side box step-downs (knee height, no push off)

Even sets:

– 8-12/side half kneeling DB press w/ band row

– 12-16 leg lift-overs

*Scale step downs by putting plate on ground to lessen distance. Make them harder by increasing height or adding weight.

B) 12 min AMRAP

– 30 single unders

– 1 hang DB squat clean to thruster

– 5 hanging knee raises

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 clean + 1 split jerk

Sets 5-8: 1 clean + 1 split jerk

B) 12 min AMRAP

– 30 double unders

– 1 squat clean to thruster (115/75, 95/65)

– 5 toes to bar

*Add one squat clean to thruster every round

*RX+ complete with 3 bMUs instead of T2B