Fitness

A) E2M x 8 sets

Odd sets:

– 8/side box step-downs (knee height, no push off)

Even sets:

– 8-12/side half kneeling DB press w/ band row

– 12-16 leg lift-overs

*Scale step downs by putting plate on ground to lessen distance. Make them harder by increasing height or adding weight.

*Last day for these movments

Performance

A) E2M x 8 sets

– 1 clean + 1 split jerk

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 L-seated DB presses

– 4-8 hanging straight leg raises

– 8-12 bent over BB rows

– 1 lap lateral sled drag

OR

Conditioning Option

10 to 1 reps of:

– RKB swings (53/35)

– wallballs (20/14)

– sit-ups

After sets 9-7-5-3 complete a 250/200m row