Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12 BB strict press

– 8-12 banded Spanish squats

Even:

– 8-12 medball hamstring curls

– 8-12 bent over double KB rows

Performance

A) E2M x 8 sets

Sets 1-4: 1 clean + 2 split jerk

Sets 5-8: 1 clean + 1 jerk

B) Strength Option

3-4 sets for quality:

– 16 BB reverse lunges (off rack)

– 4-8 strict weighted pull-ups or 2-4 negatives

– 8-12 hanging alternating strict knee raises (as high as possible)

– 8-16 DB tricep rollback extensions

OR 

Conditioning Option

6 rounds for time:

– 250m row, 200m run, 500m bike, or 200m ski

– 15 RKB swings

– 12 walking lunges

– 9 lemon squeezes