Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/s SA DB incline press

Even sets:

– 8/s SL RDLs w/ rack assist (back leg extended

– 10 tall kneeling banded lat pull-downs

B) 5 rounds for time:

– 8 double DB power cleans

– 10 box step ups

– 8-12 box dips

– 200m run or 500/400m bike

R60S

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause power clean + 1 power clean

Sets 5-8: 1 power clean

*Pause happens at knee for 1-2 counts

B) 5 rounds for time:

– 6 touch and go power cleans (tough)

– 9 box jump overs (24/20”)

– 6-12 ring dips

– 200m run or 500/400m bike

R60S