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) 4 rounds for time:

– 400m run

– 12-9-6-3 DB hang power clean + push press

Performance

A) E2M x 8 sets

Sets 1: 1 power clean + 1 split jerk

*Build to a heavy single

B) 4 rounds for time:

– 400m run

– 12-9-6-3 power clean + push jerk (135/95, 115,75, 95/65)