Fitness

A) E2.5M x 6 sets

Odd: 8-12 BB strict overhead press + 5 DB batwing rows w/ 5 sec pause

Even: 8/side SL KB Romanian deadlift (1 KB in opposite hand, 1 foot on floor)

*Use rack for assist with balance with RDL if needed

Performance

A) E2.5M x 6 sets

Sets 1-3: 1 pause split jerk + 1 split jerk

Sets 4-6: 1 split jerk

*Pauses happen on dip and catch

Fitness & Performance

B) Strength Option

3-4 sets for quality

– 1 length hand over hand sled pull

– 10 kneeling banded crunches

– 10/side SA DB bench press

– 10/side SA DB bent over row

OR

Conditioning Option

20 min AMRAP:

– 250/200m row/ski or 500/400m bike or 200m run

– 8 DB box step-overs (50/35, 35/20, 25/15 – sub no weight)

– 10 DB push press (5/5)

– 12 abmat sit-ups