Fitness

A) E2M x 8 sets

Even:

– 12-16 alternating Landmine cossack squats

Odd:

– 8-12/side SA standing DB presses

– 10-20 sec top of ring row hold

B) 4 rounds for time:

– 400m run

– 12-9-6-3 DB hang squat cleans

Performance

A) E2M x 8 sets

Sets 1-2: 1 high hang clean, 1 hang clean, 1 clean

Sets 3-4: 1 hang clean, 1 clean

Sets 5-8: 1 clean

*Receive in full squat if able

B) 4 rounds for time:

– 400m run

– 12-9-6-3 squat cleans (135/95, 115/75, 95/65)