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

Performance

A) E2M x 8 sets

Sets 1-4: 1 power clean + 1 pause split jerk + 1 split jerk (no pauses)

Sets 5-8: 1 power clean + 1 split jerk

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

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 dips (box, banded, weighted)

– 10/s SA DB bent over rows

– 8/s spit squats (floor or rear foot elevated)

– 10 DB/plate lateral delt raises

OR 

Conditioning Option

5 rounds for time:

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

– 20 RKB swings

– 15 air squats

– 10 ring or inverted BB rows