Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side KB/DB front foot elevated split squat

*Knee over toe focus

Even:

– 8-12 DB seated Arnold press

– 8-12 banded straight arm lat pull-down

*Last day for these movements

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause squat clean + 1 squat clean

Sets 5-8: 1 squat clean

*Build into today’s heavy rep with a focus on proper footwork

Fitness & Performance

B) 3-4 sets for quality:

– 1 lap heavy forward sled drag or push

– 8-12 BB overhead tricep extensions

– 20-30 sec/side side plank

– 8-12 tough ring rows

OR 

Conditioning Option

E2M x 8-12 sets:

– 250/200m row

• After even sets: 10 RKB swings or 5/side KB snatch
• After odd sets: 5 up/down + box step-ups