Fitness

A) E4M x 4 sets:

– 8 BB front squats or 8-12 double KB front squats

– 10 DB incline presses

– 10 DB incline chest supported rows

B) 3 rounds for time:

– 400m run

– 20-15-10 wallballs

– 15-10-5 double DB hang power cleans

Performance

A) E4M x 4 sets:

– 8 front squats @ 65+% 1RM

*Heavier than 9/26

B) 3 rounds for time:

– 400m run

– 30-20-10 wallballs (20/14)

– 15-10-5 hang power cleans (115/75, 95/65)