Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/s SA DB incline press

Even sets:

– 8/s SL RDLs w/ rack assist (back leg extended

– 10 tall kneeling banded lat pull-downs

Performance

A) E2M x 8 sets

Sets 1-4: 1 clean pull + 1 hang power clean

Sets 5-8: 1 power clean

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

– 8/s DB/KB split squats (regular or rear foot elevated)

– 10-20 band or cable tricep push-downs

– 10 ring face curls

– 5/s banded pallof press @ 5050 tempo (green)

OR

Conditioning Option

For time:

– 1000/800m row or ski, 2000/1600m bike, or 800m run

– 30 medball box step overs (20/14 to 20”)

– 30/24 push-ups

– 750/600m row or ski, 1500/1200m bike, or 600m run

– 20 medball box step overs

– 20/16 push-ups

– 500/400m row or ski, 1000/800m bike, or 400m run

– 10 medball box step overs

– 10/8 push-ups

*Sube unweighted box step over and/or elevated push-ups