Fitness

A) E2MOM x 8 sets

– 6 BB Romanian deadlifts

After odd sets:

– 4 /side KB TGUP sit-ups

After even sets:

– 4/side SA ring rows w/ reach

Performance

A) E2MOM x 8 sets

Sets 1-4: hang power clean + power clean + jerk

Sets 5-8: power clean + jerk

Fitness & Performance

B) Strength Option

3-4 sets:

– 8/side DB weighted box step-up

– 8-16 strict dips (added weight, bodyweight, banded, bench)

– 8-16 hanging knee raise (add weight if able)

– 8-16 bent over BB rows w/ pause

OR

B) Conditioning Option

5-7 sets:

– 500/400m row or 1000/800m bike

R75S

*Goal is to hold the same pace as last week.