Fitness

A) E2M x 8 sets

Odd:

– 8-12/side half kneeling DB press

Even:

– 8-12 banded spanish squats

– 4 DB batwing rows w/ 6 count pause

B) For time:

– 600m run

– 20 SA DB hang power clean and push press (10/side)

– 20 strict pull-ups

– 20 SA DB hang power clean and push press (10/side)

– 600m run

Performance

A) E2M x 8 sets

Sets 1-4: 1 power clean + 1 pause split jerk

Sets 5-8: 1 power clean + 1 split jerk

B) For time:

– 600m run

– 15 clean and jerks (135/95, 115/75, 95/65)

– 30 pull-ups

– 15 clean and jerks

– 600m run