Fitness

A) E2M x 8 sets

Odd sets:

– 10/side half kneeling BB landmine press

Even sets:

– 6/side box step downs (no push offs)

– 10 tough ring rows

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 6 DB hang squat cleans

– 12 push-ups

– 9 hanging knee raises

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 clean

Sets 5-8: 1 clean

*Receive cleans in full squat if able

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 5 TNG squat cleans

– 15/12 push-ups

– 10 toes to bar

*pick a weight on cleans that is tough but can be kept unbroken