Fitness

A) E2M x 8 sets

Odd: 

– 20 alternating top down DB incline presses

– 8 chest supported Cuban presses

Even: 

– 8/s front foot elevated split squats

– 10 bent over BB rows

Performance

A) E2M x 8 sets

– power snatch

*Build to a heavy but sharp single

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length seated vertical sled pull 

– 10-15 DB floor press w/ pause

– 10 pause goblet squats (heavy)

– 5/s banded pallof press @ 5050 tempo

OR

Conditioning Option

10 rounds for time:

– 10 cal row

– 10/7 push-ups

– 10 reverse lunges