Fitness

A) E2M x 4 sets each

Station 1:

• 10/side KB front foot elevated split squat

Station 2:

• 10 DB seated Arnold press
• 10 supinated inverted BB row

*Same or heavier weight than last week.

Performance

A) E2M x 8 sets:

Sets 1-4: 3 position clean (high, hang, 2” below knee)

Sets 4-8: 2 position clean (hang, 2” below knee)

*Receive cleans in a full squat if able

B) Strength Option

3-4 sets for quality:

– 8/side BB box step-ups (knee height)

– 8 1½ DB low incline press (bench on 20”)

+

3-4 sets for quality:

– 16 double KB Romanian deadlifts

– 8 low incline chest supported DB row

OR

C) Conditioning Option

5-6 sets:

– 500m row/ski

– R2M

*Keep all sets within +/- 3 sec off first set. 

*1000m for bike