Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 16 alternating top-down DB incline presses

– 8-12 banded Spanish squats

Even sets:

– 16 alternating dKB gorilla rows

– 8-12 medball hamstring curls

Performance

A) E2M x 8 sets…

Sets 1-2: 3 high hang snatch

Sets 3-4: 2 hang snatch

Sets 5-8: 1 snatch from 2” below knee

Fitness & Performance

B) 3-4 sets for quality:

– 10-20 DB skull crushers

– 10-20 alternating goblet hold lateral lunges

– 8-12 BB bent over rows

– 15/side lateral delt raise (5 lean away, 5 neutral, 5 lean in)

OR 

Conditioning option

For time:

– 800-600-400-200 m run 

– 20-16-12-8 DB SA hang power clean + push press

– 20-16-12-8 DB box step over

*DBHPC – 20-5/5/5/5, 16-4/4/4/4, etc..