Fitness

A) E3M x 5 sets:

– 5 deadlifts @ 3 RIR or 60-65%

– 16 alt tall kneeling DB piston press

– 8 two up one down ring rows

B) E3M x 4-8 sets:

– 200m row

– 8 medball hold reverse lunges (sub regular reverse lunges)

– 12 SA DB hang power clean 

– 2 burpees

Performance

A) E3M x 5 sets:

– 5 deadlifts @ 3 RIR or 60-65%

We will be building on reps of 5 over the next couple weeks.

B) E3M x 4-8 sets:

– 250/200m row

– 8 reverse lunge wallballs (20/14)

– 12 SA DB hang power clean (50/35)

– 4 burpees over the rower