Fitness

A) E2M x 8 sets

Odd:

– 10 double KB front squats (tough)

– 10 half kneeling DB press (R)

Even:

– 20 alternating double KB gorilla rows (10/s)

– 10 half kneeling DB press (L)

Performance

A) E2M X 8 sets

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

Sets 5-8: 1 clean + 1 jerk

*receive cleans in full squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality”

– 10/s SL KB Romanian deadlifts (w/ rack assist)

– 10-15 DB tricep rollback extensions

– 10 BB bicep drag curls

– 8 ab wheel roll-outs

OR

Conditioning Option

10 rounds for time:

– 10 cal row

– 10 SA DB hang power clean + push press (5/5 @ 50/35)

– 10 air squats