Fitness

A) E2M x 8 sets

Odd:

– 16 alternating low handle landmine lateral squats

– 8-12 tough push-ups (elevated, deficit, weighted)

Even:

– 10/s half kneeling banded SA lat pull-down 

– 10 supine medball hamstring curls

B) 5 rounds for time:

– 9 DB push press

– 12 box step overs

– 12 RKB swings 

– 6 burpees

– 200m run 

R60S

Performance

A) E2M x 8 sets

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

Sets 5-8: 1 power clean + 1 pause split jerk + 1 split jerk (no pauses)

*Pauses happen on the dip and catch of the jerk.

B) 5 rounds for time:

– 8 shoulder to overhead

– 12 box jump overs (24/20”)

– 16 RKB swings (53/35)

– 8 burpees over the barbell

– 200m run 

R60S

S2O weight – 155/105, 135/95, 115/75, 95/65

RX+ use 70/44 KB