Fitness

A) E90S x 4 sets each

1: 8 seated Arnold press + 8/side single leg hip extensions

2: 8 DB renegade rows + 16 DB Russian twists (single)

 

B) 5 rounds for time:

– 200m run

– 9 DB deadlifts

– 7 DB hang power cleans

– 5 DB shoulder to overhead

R60S

*Pick a weight that is challenging but unbroken and fluid. 

 

Performance

A) E90S x 8 sets:

– 1 halting clean deadlift (knee) + 1 clean + 1 jerk @ 60-80+%

 

B) 5 rounds for time:

– 200m run

– 7 deadlifts

– 5 hang power cleans

– 3 shoulder to overhead

R60S

*Pick a weight that is challenging but unbroken and fluid.