Fitness

A) E2M x 4 sets each

Station 1:

• 12-16 DB/KB front rack reverse lunges

Station 2:

• 10-12 tough push-ups (weighted, BW, or elevated)
• 10-12 DB lat pull-over

B) E3M x 4-7 sets

– 12/9 or 10/7 cal row

– 10 wallballs 

– 8 double DB hang power cleans

Performance

A) E2M x 8 sets:

Sets 1-4: 2 cleans

Sets 6-8: 1 clean

*Receive cleans in a full squat if able

B) E3M x 4-7 sets

– 12/9 cal row

– 12 wallballs (20/14) 

– 6 TnG power cleans

Pick a weight on power cleans that is challenging yet can be kept unbroken.

*RX+ perform 15/12 cal rows