Fitness

A) E2M x 8 Sets

Odd sets:

– 8-12/side SA DB incline press

Even sets

– 12-16 alt. landmine cossack squats

– 8-12 ring rows

*Last day for these movements

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang snatch + 1 snatch

Sets 5-8: 1 snatch

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 BB strict press

– 1 lap reverse sled drag (heavy)

– 8-12/side half kneeling banded/cable high row

– 4/side half kneeling medball power throws (6-10# into cement wall)

OR

Conditioning Option

20 min AMRAP

– 10 cal row

– 10 alt. DB hang power snatch

– 10 prisoner reverse lunges

– 10 abmat sit-ups