Fitness

A) E30S x 4 sets each

1: 8 DB press L

2: 8 DB press R

3: 8 glute bridges L

4: 8 glute bridges R

*Add weight to glute bridges if able.

 

B) E5M x 4-5 sets:

– 12 Russian KB swings

– 8 burpees (sub NPU to keep faster)

– 400m run

*Keep splits the same or decreasing

 

Performance

A) E30S x 16 sets:
– 1 power clean +  jerk @ 60-80%

 

B) E5M x 4-5 sets:

– 8 power clean push jerk (115/75)

– 8 burpees over the barbell

– 400m run

*Keep splits the same or decreasing

 

HomeWOD

E5M x 4-5 sets:
– 8/side DB hang clean + push press

– 8 burpees 

– 400m run

*Keep splits the same or decreasing