Fitness
A) E3.5M x 5 sets:
– 8-12/side SA DB overhead press (standing)
– 8/side KB curtsy lunges (goblet hold)
– 8-12 bent over BB rows
Performance
A) E3.5M x 5 sets:
– 2.2.2 TNG power snatch clusters
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap sled push or pull (heavy)
– 20 L-seated leg lift overs
– 10+ BB drag curls
– 10-20 cable/band tricep extensions
OR
Conditioning Option
10 rounds for time:
– 10 cal row or bike
– 10 alternating DB hang power snatch (50/35)
– 10 air squats
– 10 push-ups
*Scale push-ups by elevating upper body. Goal is to go unbroken with full range of motion for most sets.