Fitness

A) E2M x 8 sets (4 each, alternating)

Odd: 12-16 alternating DB box step-ups

Even: 6-8/side half kneeling landmine press

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause clean

Sets 5-8: 1 clean

*Pause 2 counts at knee

B) Strength Option

3-4 sets for quality:

– 8-12 BB RDLs @ 50-60%

– 8-12 dips (weighted/BW/scaled)

– 1 lap heavy sled drag (forward down/reverse back) 

– 16-10 alt DB bicep curls

OR

Conditioning Option

C) 2K for time trial