Fitness

A) E2.5M x 6 sets (3 each)

Odd sets:

– 8-12 DB Z press

– 8 weighted step-ups (R)

Even sets:

– 8-12/side half kneeling band row + reach

– 8 weighted step-ups (L)

B) 5 rounds for time:

– 200m run

– 6 double DB power cleans 

– 9 dips

– 12 air squats

R60S

Performance

A) E2.5M x 6 sets

Sets 1-2: 3 hang power cleans

Sets 3-4: 2 hang power cleans

Sets 5-6: 1 hang power cleans

*Build to a heavy double

B) 5 rounds for time:

– 200m run

– 6 tng power cleans (155/105, 135/95, 115/75)

– 9 ring dips

– 12 air squats

R60S