Fitness 

A) E2M x 4 sets each

Station 1:

• 10 BB RDLs 
• 10 DB lateral raises

Station 2:

• 10 tough KB goblet squats
• 10 ring rows

 

B) EMOM x 10-20 sets:

– 4-8 heavy RKB swings

– 4-8 hanging knee raises

– 4-8 push-ups

 

*Pick a rep number within the 4-8 range and try and stick to it for all rounds. 

 

Performance

A) E2M x 8 sets:

– 2 TnG power cleans

*Build to a tough but fluid double.

 

B) EMOM x 10-20 sets:

– 1 power clean @ heaviest weight from A

– 3 toes to bar

– 5 push-ups

 

RX+: 1 PC + 2 bMU + 3 sHSPU