Fitness
A) E2M x 6 sets:
– 5 BB push press (building)
After odd – 8-12/side half kneeling band row + reach
After even – 8-12 tough goblet squats
Performance
A) E2M x 6 sets:
– 3 push jerk
*Barbell starts from the floor.
*Build to a heavy triple.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 20 DB/KB walking lunges
– 10-20 DB rollback tricep extensions
– 30 sec L-sit or 15 sec/side
– 10 ring face curls
OR
Conditioning Option
For time:
– 1000/800m row
– 30 box step-ups
– 30 DB snatch (50/35)
– 500/400m row
– 30 DB snatch (50/35)
– 30 box step-ups
– 1000/800m row