Fitness
A) E2.5M x 6 sets (3 each)
Odd sets:
– 8/side SL wall assisted KB Romanian deadlifts
Even sets:
– 8-12 inverted BB rows
– 8-12 tough push-ups
Performance
A) E2.5M x 6 sets
Sets 1-2: 5 hang power snatches
Sets 3-4: 4 hang power snatches
Sets 5-6: 3 hang power snatches
*Build to a heavy double
Fitness & Performance
Strength Option
B) 3-4 sets for quality:
– 8/side DB rear foot elevated split squats
– 16-24 alt. KB gorilla row
– 1 lap/arm waiters walk
– 8/side split stance banded pallof press (outside foot forward)
OR
Conditioning Option
5-8 sets:
– 500m row / 1000 bike/ 400m run or ski @ 80-90%
75 sec rest
*Goal is to keep same paces as last week with slightly shorter rest