Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:

– 10/s SA DB strict press

–  5/s banded pallof press @ 3030 tempo

Even sets:

– 5 KB batwing rows w/ 5 sec pauses

– 10 plate held alternating cossack squats

*Hold out plate to help counterbalance if needed

Performance

A) E2MOM x 8 sets

– 1 hang snatch

*Receive snatches in a squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled push or forward drag

– 20 KB gorilla rows

– 2 laps heavy  farmers carry

– 10-15 banded tricep push-downs

OR

Conditioning Option

10 rounds:

– 10 cal row

– 8 BB thrusters (45/35)

– 6 toes to bar

*Don’t drop empty barbells!