Fitness

A) E2M x 8 sets

Odd sets:

– 10 double KB heel elevated front squats w/ pause

– 10 supine medball hamstring curls

Even sets:

– 10 L-seated DB Z press

– 5/s SA ring row + reach

B) 4 rounds for time:

– 400m run or 1000/800m bike

– 15-12-9-6 DB hang squat cleans 

Performance

A) E2M x 8 sets

Sets 1-4: hang clean + clean

Sets 5-8: clean

*Receive in full squat if able.

B) 4 rounds for time:

– 400m run or 1000/800m bike

– 15-12-9-6 squat cleans (135/95, 115/75, 95/65)