Fitness
A) E2M x 8 sets:
– 5 DB hang power cleans
After odd sets:
– 10 DB reverse lunges
After even sets:
– 10 ring rows
Performance
A) E2M x 8 sets:
– 3 hang power cleans
*Start moderate then build to a heavy but crisp triple.
Fitness & Performance
Strength Option
B) 3 sets for quality:
– 8-10 bent over BB rows w/ pause
– 1 lap lateral sled drag
– 8-10 DB floor press w/ pause
– 8-10 heel elevated double KB front squats
OR
Conditioning Option
B) For time:
– 250m row or 500m bike
– R30S
– 500m row or 1000m bike
– R60S
– 750m row or 1500m bike
– R90S
– 750m row or 1500m bike
– R60S
– 500m row or 1000m bike
– R30S
– 250m row or 500m bike