Fitness

A) E2MOM x 8 sets

Odd:

– 8 heel elevated double KB front squats

– 10 bent over BB rows

Even:

– 10/s half kneeling DB press

– 20 sec side plank / side

Performance

A) E2MOM x 8 sets

Sets 1-4: 2 clean + 1 pause jerk + 1 jerk

Sets 5-8: 2 clean + 1 jerk

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 10 ring bicep curls

– 10 DB, BB or EZ bar skull crushers

– 10 slide hamstring curls

OR

Conditioning

2,000m row tester