Fitness

A) E4M x 4 sets:

– 8/side SL KB Romanian deadlifts

– 12-16 DB rollback tricep extensions

– 8-12 supinated ring rows w/ pause at top

*Heavier than last week

B) 3 rounds for time:

– 400m run

– 12-9-6 DB double hang power clean (tough)

– 15-12-9 dips

– 18-15-12 air squats

*Scale with a 300m run and 12-9-6 reps for everything

Performance

A) E4M x 4 sets:

– 2.2.2 TNGpower clean + push jerk clusters

*R10S between doubles

B) 3 rounds for time:

– 400m run

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

– 15-12-9 ring dips

– 18-15-12 air squats