Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:

– 8-12 BB/DBs strict overhead press*

– 6/side KB goblet hold curtse box step-up (L)

Even sets:

– 4-6 DB batwing rows w/ 4 sec pause 

– 6/side KB goblet hold curtse box step-up (R)

*Heavier than last week

Performance

A) E2MOM x 8 sets:

Sets 1-2: 3 split jerks

Sets 3-4: 2 split jerks

Sets 5-8: 1 split jerk

*Work to a heavy single off the rack

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12/side tall kneeling BB landmine press

– 16 DB death march

– 8-12 tough ring rows

– 1 lap heavy reverse sled drag

OR

Conditioning Option

For time:

– 1000m row

– 80 RKB swings in UB sets of 10 (53/35)

– 800m run