Fitness

A) E4M x 4 sets:

– 8 deadlifts (building)

– 8-12/side half kneeling DB overhead press

– 8-12 L-seated band rows w/ pause

B) E3M x 4-8 sets:

– 200m row

– 12 SA DB hang power clean + push press

– 8 hanging knee raises

– 4 up/downs

*Split DB work into 6/6 or 3/3/3/3 for 12 total reps

*Scale row to 160m if needed

Performance

A) E4M x 4 sets:

Set 1: 8 deadlifts (building set)

Sets 2-4: 8 deadlifts (65-75% @ 2 RIR)

*~5% heavier than last week

B) E3M x 4-8 sets:

– 250/200m row

– 12 SA DB hang power clean + push press (50/35, 40/25, 35/20)

– 8 toes to bar

– 4 burpees over the rower

*Split DB work into 6/6 or 3/3/3/3 for 12 total reps