Fitness

A) E2M x 8 sets

Odd:

– 6-8/side SL dKB b-stance Romanian deadlifts 

– 8-12 tall kneeling banded lat pull-downs

Even:

– 8-12/side half kneeling landmine press

– 20 sec side plank

Performance

A) E2M x 8 sets:

Sets 1-4: 1 pause clean + 1 clean

Sets 5-6: 1 clean

*Receive cleans in a squat if able. 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 dips (weighted, bodyweight, band, bench)

– 12-16 alt. weighted box step-ups

– 4-6 DB batwing rows w/ 8 sec pause

– 1 lap per arm suitcase carry

OR 

B) Conditioning Option

For time:

– 30-25-20-15-20-5 cal row

– 18-15-12-9-6-3 plate ground to overhead (45/35, 35/25, 25/15)

– 6 up/down to plate