Fitness

A) E2M x 8 sets

Odd sets:

– 8 KB heel elevated goblet squats @ 3110 tempo

– 16 alt KB gorilla rows

Even sets:

– 12-16 DB floor presses

– 16 L-seated leg lift-overs

B) E3M x 5-8 sets:

– 12/9 cal row

– 3 DB hang squat cleans

– 6 hanging knee raises 

– 3 burpees

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 front squat + 1 clean

Sets 5-8: 1 hang clean + 1 clean

*Receive cleans in full squat if able.

B) E3M x 5-8 sets:

– 15/12 cal row

– 3 TNG squat cleans

– 6 toes to bar 

– 3 burpees over the barbell

*Pick a weight on squat cleans that is tough but you can keep unbroken for all sets.