Fitness

A) E4M x 3 sets:

– 10 BB deadlifts

– 8-12/side half kneeling DB press

– 20 hollow rocks (scale to knee tuck version)

 

B) B) EMOM x 4-6 sets

1: 200m row

2: 12 weighted reverse lunges or step-ups

3: 6/side DB hang clean & jerk

 

Performance

A) E4M x 3 sets:

– 10 deadlifts @ 60%

– 8-12/side half kneeling DB press

– 20 hollow body rocks

 

B) EMOM x 4-6 sets

1: 250/200m row

2: 12 weighted reverse lunges (50/35s)

3: 6/side DB hang clean & jerk (50/35)

RX+ add in 6 HSPUs after HC&Js

 

HomeWOD

A) E4M x 3 sets:

– 10-20 deadlifts (rep number dependent on weight)

– 8-12/side half kneeling DB press

– 20 hollow body rocks

 

B) EMOM x 4-6 sets

1: 40-60 sec of cardio

2: 12 weighted reverse lunges 

3: 6/side DB/KB/odd object hang clean & jerk