Fitness
Strength:
A. Power clean 3 reps X 4 sets (all singles)
B. 8 minute EMOM
Even: Back Squat 2 reps (1st rep is 35X1 tempo, 2nd rep is no tempo)
Odd: DB bent over row 4/arm
Wod:
for time:
500 meter row
20 goblet squats (53/35)
30 ring rows (or pull ups)
20 Goblet squats
500 meter row
Performance
Strength:
A. Cleans 5 singles @ 85% of 1RM (rest as needed to keep perfect form)
B. 8 minute EMOM
Even: Back Squat 2 reps @70-80% (1st rep is 35X1 tempo, 2nd rep is no tempo)
Odd: DB bent over row 4/arm
Wod:
For time:
20 cal AB
20 front squats (135/85)
30 CTB pull ups
20 front squats (135/85)
20 cal AB
