Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8-12/side half kneeling landmine press 

– 4-8 strict hanging leg or knee raise

Even sets:

– 12-16 alt. landmine lateral squats

– 12-16 L-seated banded row

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang power snatch + 1 power snatch

Sets 5-8: 1 power snatch

*PS reps are not touch and go

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side tall box step ups (weight if able – limit push-off)

– 12-16 DB rollback tricep extensions

– 8-12 slide hamstring curls

– 12-16 standing BB/EZBB/DB curls

OR 

Conditioning Option

For time:

– 800-600-400-200m run

– 24-16-12-6 

• OH/hug plate lunges (45/35, 35/25, 25/15)
• Ring rows