Fitness

A) E2MOM x 8 sets

Odd sets:

– 8-12/s half kneeling BB landmine presses

– 8-12 L-seated leg lift overs

Even sets:

– 10 tough ring rows

– 12 alternating goblet hold curtsey lunges

B) E3M x 5-8 sets:

– 200m row or 400m bike

– 5 DB hang squat cleans 

– 10/7 push-ups (elevate if needed)

– 5 hanging knee raises

Performance

A) E2MOM x 8 sets

Sets 1-4: 2 hang cleans

Sets 5-8: 1 hang clean

*Receive cleans in full squat if able. 

B) E3M x 5-8 sets:

– 250/200m row or 500/400m bike

– 5 hang squat cleans (115/75, 95/65, 75/55)

– 10/7 push-ups

– 5 toes to bar