Fitness

A) E2M x 4 sets each

Station 1:

• 10-12/side KB front foot elevated split squat

Station 2:

• 10-12 DB seated Arnold press
• 10-12 supinated inverted BB row

*Same or heavier weight than last week.

B) E5M x 4 sets:

– 400m row

– 6 double DB hang squat cleans

– 8 renegade rows

Performance

A) E2M x 8 sets:

Sets 1&2: 3 position clean (high, hang, 2” below knee)

Sets 3-5: 2 position clean (hang, 2” below knee)

Sets 6-8: 1 clean (floor)

*Receive cleans in a full squat if able

B) E5M x 4 sets:

– 500/400m row

– 5 TnG squat cleans

*Goal is to get faster on rows and heavier on cleans each set.