Fitness

A) E2MOM x 8 sets

Odd sets:

– 8-12/s half kneeling BB landmine presses

– 8-12 L-seated leg lift overs

Even sets:

– 10 tough ring rows

– 12 alternating goblet hold curtsey lunges

Performance

A) E2MOM x 8 sets

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

Sets 5-8: 2 hang cleans

*Receive cleans in full squat if able. 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10 heel elevated goblet squats w/ pause

– 10-15 DB floor press w/ pause

– 5-10 strict pull-ups (banded, barbell, weighted)

– 10 DB lateral delt raises

OR

Conditioning Option

20 min AMRAP:

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

– 8 pull-ups or ring rows

– 12/8 push-ups

– 16 air squats