Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 2011 tempo

– 8-12 dips (scaled, BW or weighted)

– 8-12/side DB bent over row

*start RDLs at 50-60% or 1RM deadlift

Fitness

B) EMOM x 10-20 sec

– 4-6 SA DB hang power cleans (3/side @ 50/35)

– 4-6 goblet squats

– 4-6 push-ups

Performance

B) EMOM x 10-20 sec

– 6 SA DB hang power cleans (3/side @ 50/35)

– 6 goblet squats

– 6/4 push-ups

RX+ complete with 3-6 HSPUs