Fitness

A) E2M x 6 sets:
– 5-5-5-3-3-3 push press

After odd sets – 10 ring rows (tough)

After even sets – 5/s SL hip thrusts off bench 

B) 4 rounds for time:

– 400m run

– 12-9-6-3 DB hang power clean + push press

*Scale run back to 300m if needed

Performance

A) E2M x 6 sets:

– 5-5-5-3-3-3 push press

*Build to a tough set of 3

B) 4 rounds for time:

– 400m run

– 12-9-6-3 power clean + push jerk (135/95, 115/75, 95/65)