Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/side half kneeling DB press

– 8-12 tough ring rows

Even sets:

– 8/side KB split squats

Performance

A) E2M x 8 sets:

Sets 1-4: 1 pause clean + 1 clean

Sets 5-8: 1 clean

*Build to today’s heavy single

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 6/side b-stance BB good mornings

– 8-12 DB bench press w/ 3111 tempo

– 8-12 heel elevated KB front squats

– 8-12/side half kneeling banded high row

OR 

Conditioning Option 

For time:

– 1000m row

– 75 air squats

– 750m row

– 50 SA DB/KB push press (25/arm @ 50/35)

– 500m row

– 25 burpees over the rower