Fitness
E6M x 6-8 sets (3-4 sets each, alternating)
Station 1:
– 200m row
– 12 SA DB hang power cleans (6/s)
– 12 goblet or air squats
– 250/200m row
– 12 box dips
– 24 single unders
Station 2:
– 200m run
– 12 SA DB push press (6/s)
– 12 box step-ups
– 200m run
– 8 strict pull-ups
– 24 single unders
Performance
E6M x 6-8 sets (3-4 sets each, alternating)
Station 1:
– 250/200m row
– 16 SA DB hang power cleans (8/s @ 50/35)
– 12 goblet squats
– 250/200m row
– 12 ring dips
– 24 double unders
Station 2:
– 200m run
– 16 SA DB push press (8/s)
– 12 DB box step-ups
– 200m run
– 12 kipping or 8 strict pull-ups
– 24 double unders