Fitness

A) E2M x 8 sets (4 each)

Odd sets: 

– 8-12 seated BB overhead press

Even sets:

– 16 alternating KB gorilla rows

Performance

A) E2M x 8 sets

Sets 1-4: 2 split jerks

Sets 5-8: 1 split jerk

*Build to a heavy but crisp single

Fitness & Performance

Strength Option

B) 3 sets for quality:

– 12 alternating side lateral goblet squats (6/side)

– 1 lap lateral sled drag

– 12 DB hex press

– 6 ring YTWs

Conditioning Option

B) 5-6 sets:

– 500m row or 1000m bike

– R90S

*Keep all sets within +/- 3 sec off first set and same as last week.