Fitness

A) E2M x 8 sets

Odd sets:

– 10/s SA DB bench press w/ pause

– 10 banded Spanish squats

Even sets:

– 10 DB lat pull-overs

– 10 BB good mornings (slower eccentric)

Performance

A) E2M x 8 sets:

Sets 1-2: 3 high hang snatch

Sets 2-4: 2 hang snatch

Sets 5-8: 1 hang snatch

*Receive in squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 5/s TGUP sit-ups (tough)

– 10-15/s SA banded tricep extensions (red)

– 10/s bent over DB rows

OR

Conditioning Option

10 rounds for time:

– 10 cal row or bike

– 3 strict pull-ups

– 9 air squats

– 6 dips