Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:

– 4-6 BB push press

– 8/side front foot elevated split squat (L)

Even sets:

– 12-16 KB gorilla rows 

– 8/side front foot elevated split squat (R)

*Push press heavier than last week

Performance

A) E2MOM x 8 sets

– 1 clean + 1 jerk

*Build to a heavy single

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 double KB heel elevated front squats

– 8-12 BB overhead tricep extensions

– 8-12 hamstring slid curls (fast in, slow out)

– 16 alt DB curls

OR

Conditioning Option

6 rounds for time:

– 250/200m row

– 10 alternating SA DB hang clean + press 

– 10 abmat sit-ups

– 10 air squats