Fitness

A) E2M x 6 sets

Odd:

– 4-8 BB strict overhead presses

– 12-16 L-seated banded row (green)

Even:

– 12-16 DB goblet hold weighted step-ups

– 8 bent over reverse fly w/ pause

Performance

A) E2M x 6 sets:

– 1.1 power clean + push jerk clusters

R10S between singles

*Should be heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-16 incline DB press @ 2RIR

– 12-16 alt. lateral lunges 

– 8-16 bent over BB rows

– 12-16 hanging knee raises (DB weighted if possible)

OR

Conditioning Option

Time trial (pick one)

– 2K row

– 5K bike