Fitness

A) E2M x 8 sets:

– 3 BB push press

After odd sets…

– 8/side half kneeling band lat pull-down

After even sets…

– 16 alt. DB weighted step-ups

*Heavier than 5/14

B) For time:

– 600m run

+

6 rounds of:

– 6 double DB hang power cleans 

– 6 lunges (weighted or not)

– 6 push press

+

600m run

*Run 800m if able

Performance

A) E2M x 8 sets:

– 3 push press

*Heavier than 5/14

B) For time:

– 600m run

+

6 rounds of:

– 4 power cleans (96/65)

– 6 front rack reverse lunges

– 8 shoulder to overhead

+

600m run

*RX+ use 115/75