Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8/side DB/KB split squats

– 8 L-seated band row (green)

Even sets:

– 8-12 dips (rings/box/bench)

– 8/side banded chops (high to low – red)

B) 3 rounds for total reps…

4 min AMRAP:

– 4 alt. SA DB power cleans

– 4 push-ups

– 8 air squats

– 16 single unders / lateral hops

R2M

*Pick up where you left off after each rest period.

Performance

A) E2M x 8 sets

Sets 1-2: 3 stop clean (high hang, hang, 2” below knee)

Sets 3-4: 2 stop clean (hang, 2” below knee)

Sets 5-8: 1 stop clean (2” below knee)

*each “stop” is a 1-2 sec pause

B) 3 rounds for total reps…

4 min AMRAP:

– 3 power cleans

– 6 push-ups

– 9 air squats

– 18 double unders

R2M

*Pick up where you left off after each rest period.