Fitness

A) E2M x 6 sets

– 8 BB sumo deadlift high pulls

After odd sets:

– 8 DB seated press

After even sets:

– 8 DB lat pull-over

Performance

A) E1.5M x 8 sets:

– 2 x (TnG power clean + push jerk)

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 16 alternating BB back rack reverse lunge (from rack)

– 1 lap/arm waiter’s carry

– 8-16 ring bicep curls + 8-16 ring rows

– 8-16 DB tricep rollback extension + 8-16 bench press

OR

C) Conditioning Option

8-16 sets:

– 40 sec work at 80-90% row, bike, ski

– 20 sec rest