Fitness

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

Odd sets:

– 8-12/side half kneeling landmine press 

– 12-16 L-seated band row

Even sets:

– 8/side alt. landmine reverse lunge

*Heavier than 7/21

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause snatch + 1 snatch

Sets 5-8: 1 snatch

*Pause is 2 counts at knee

*Receive as low as possible

*Compare to 7/21

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 12 alternating front foot elevated reverse lunges (BB or DBs)

– 8-12 bent over BB rows

– 8-12 dips (any style)

– 8/side half kneeling pallof presses (green band)

*Split squats heavier than last week

OR

Conditioning Option

5-8 rounds

– 500m row, 400m run, 1000m AB, or 350m ski

R2M

*Shoot to keep all sets +/- 3 sec from your first at 90% pace