Fitness

A) E2M x 6 sets

Odd sets:

– 8-12/side SA DB bench press

– 8-12 BB good mornings

Even sets:

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

– 12-16 hip extension marches (off bench)

Performance

A) E2M x 6 sets:

Sets 1-2: 1 clean + 1 push press + 1 push jerk + 1 spit jerk

Sets 3-4: 1 clean + 1 push jerk + 1 spit jerk

Sets 4-6: 1 clean + 1 split jerk

*Receive clean in full squat if able

Fitness & Performance

B) Strength Option

3 sets:

– 1 lap heavy sled push or drag

– 8-12 DB tricep rollback extensions

+ 

3 sets:

– 16-20 DB walking lunges

– 8-12 BB or EZ bar curls

OR

Conditioning Option

20 min AMRAP

– 250/200m row or 500/400m bike

– 12 walking lunges

– 10 ring rows

– 8 dips