Fitness

A) E3MOM x 4 sets
– 8-12 DB incline press (bench on 20”)

– 8-12 alt double band 45 degree pull-aparts

– 12-16 alt KB/DB reverse lunges

Performance

A) E3MOM x 4 sets

– 3.3.3 TnG power snatch cluster

*Rest 10 seconds between each cluster of 3 reps

B) Strength Option

3-4 sets:

– 8-12/side half kneeling landmine press

– 8-12 double DB Romanian deadlifts

– 8-12 seated band row @ 2111 tempo

– 1 lap reverse sled drag

OR

Conditioning Option

E2M x 8-12 sets:

– 250/200m row or ski, 200m run, or 500/400 AB