FITNESS
A. E2min for 10 min:
Squat clean + Front squat + Thruster
Training notes:
•Start moderate and build as able. No misses.
Record weight.
B. 5 sets:
1 min assault bike/row @ high effort
1 min renegade rows (tough) in unbroken sets of 3.
-Rest 1 min
Training notes:
•Pace intelligently.
•Renegade rows should be done at a challenging weight.
Record time.
PERFORMANCE
A. E2min for 10 min:
Squat clean + Front squat + Thruster
Training notes:
•Start moderate and build as able. No misses.
Record weight.
B. 5 sets:
1 min assault bike/row @ high effort
1 min chest-to-bar pull-ups in unbroken sets of 5
-Rest 1 min
Training notes:
•Pace intelligently – avoid a large drop off in bike pace or pull-ups completed.
Record average pace and pull-ups completed per round.
