Fitness

A) E2.5M x 6 sets

Even:

– 8/side front foot elevated split squats

Odd: 

– 8-12 DB bench press w/ pause

– 8-12/side SA half kneeling banded vertical lat pull-downs

Performance

A) E2.5M x 6 sets:

Sets 1&2: 3 position clean (high, hang, floor = 3 reps)

Sets 3&4: 2 position clean (hang, floor = 2 reps)

Sets 5&6: 1 clean (floor)

*Receive in squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8 BB hip thrusts w/ pause

– 10/side bird dog DB row

– 10-15 banded tricep push-downs (green/red)

– 10/side banded TKEs (green)

OR 

Conditioning Option

E5M x 3-5 sets:

– 500/400m row/ski, 1000/800m bike or 400m run

– 12 double KB deadlifts 

– 12 inverted BB rows

– 12 single arm DB push press (6/side @ 50/35, 40/25, 35/20)