Fitness
A) E2M x 8 sets
Odd sets:
– 8/side staggered stance DB Romanian deadlifts
*Show control on descent
Even sets:
– 8-12 BB strict press (from floor)
– 16 alternating KB gorilla rows
B) E2M x 8-12 sets
Odd: 12/9 cal row + 5 DB hang squat clean to thruster
Even: 12/9 cal row + 3 burpees + 7 ring rows
Performance
A) E2M x 8 sets
Sets 1-4: 1 clean + 1 push press + 1 split jerk
Sets 5-8: 1 clean + 1 split jerk
*Cleans can be done in either a power or squat version
B) E2M x 8-12 sets
Odd: 15/12 cal row + 5 DB hang squat clean to thruster (35/20s)
Even: 15/12 cal row + 5 burpee pull-ups
Rx+ use 50/35s and/or CTB pull-ups