Fitness

A) E2M x 8 sets

Odd sets:

– 8/side DB SL kickstand Romanian deadlifts

*Control on the way down, full extension at top

Even sets:

– 8-12/side SA half kneeling landmine presses

– 8-12 L-seated band rows

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang power clean + 1 power clean + 1 push jerk

Sets 5-8: 1 power clean + 1 push jerk

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 16-20 alternating DB/KB weighted lunges

– 8-12/side lean away DB lateral delt raises

– 8-12 bent over BB rows w/ pause

– 8-12/side SA banded tricep kick backs

OR 

Conditioning Option

10 rounds for time:

– 10 cal row

– 10 DB hang power clean (5/5 @ 50/35)

– 10 prisoner reverse lunges