Fitness

A) E2M x 6 sets

Even sets:

– 8 front foot elevated split squats R

– 8-12 tall kneeling banded lat pull-down

Odd sets:

– 8 front foot elevated split squats L

– 8-12 tough push-ups or dips

*Compare to 8/3

Performance

A) E2M x 6 sets:

– 1 power clean + push jerk

*Compare to 8/3

B) Fitness & Performance

Strength Option

3-4 sets for quality:

– 8-12 DB Romanian deadlifts @ 3011 tempo

– 8-12 BB Bradford presses (over and back = 1)

– 8-12/side bent over KB rows

– 8-12 pike leg lift overs (over and back = 1)

OR

Conditioning Option

5-8 rounds:

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

R75S (less rest than last week!)

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

*Goal is to complete same number as last week with same average pace