Fitness

A) E2M x 6 sets

Odd sets:

– 8-12/side SA DB bench press

– 8-12 BB good mornings

Even sets:

– 8-12/side SA half kneeling banded high row

– 12-16 hip extension marches (off bench)

B) E90S x 12-16 sets total…

Odd: 

– 300m run (scale to 200 if needed)

Even: 

– 5 DB hang power clean + push press

– 4 front squats

– 3 burpees

Performance

A) E2M x 6 sets:

Sets 1-2: 1 clean + 1 push press + 1 push jerk + 1 spit jerk

Sets 3-4: 1 clean + 1 push jerk + 1 spit jerk

Sets 4-6: 1 clean + 1 split jerk

*Receive clean in full squat if able

B) E90S x 12-16 sets total…

Odd: 

– 300m run

Even: 

– 5 TNG power clean + push jerk (115/75, 95/65, 75/55)

– 5 front squats

– 5 burpees over the barbell