Fitness

A) E2M x 8 sets:

Odd sets – 

– 8-12 incline DB presses

– 8-12 incline DB rows

Even sets- 

– 16 single KB front rack reverse lunges

*Switch arms at 8 reps

Performance

A) E2M x 

Sets 1-4: 1 hang clean pull + 1 hang power clean + 1 power clean

Sets 5-8: 1 hang power clean + 1 power clean

Fitness & Performance

B) Strength Option:

3-4 sets for quality:

– 1 length hand over hand vertical sled pull

– 8-12 BB good mornings

– 12-16 ring tricep extensions

– 12/side SA KB suitcase high steps

OR

Conditioning Option

8 sets:

– 500m row/ski or 1000m bike

R90S

*Goal is to keep pace/500m within +/- 5 sec throughout