Fitness

A) E2M x 8 sets

Odd sets:

– 8/side DB split squats

– 16 alt KB gorilla rows

Even sets:

– 8-12/side half kneeling landmine presses

– 12-16 leg lift-overs

Performance

A) E2M x 8 sets

– 1 power clean + push jerk

*rest 10 sec between each rep

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 12-16 DB floor press

– 4-8 strict leg raises

– 8-12/side half kneeling banded high rows

– 16-24 alternating DB/KB walking lunges

OR

Conditioning Option

10, 15 or 20 sets:

– 40 sec row or bike

– 20 sec rest (slow spin for bike)

*Goal is to stay at 80-90% with consistent output