Fitness
A) E2M x 8 sets
Even sets:
– 8-12 strict BB press
– 8-12 single leg DB hip thrusts R
Odd sets:
– 8-12 bent over double KB/DB row
– 8-12 single leg DB hip thrusts L
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause split jerk + 1 split jerk
Sets 5-8: 1 split jerk
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 close grip bench press @ 55-65%*
– 8/side DB RFE or regular split squats*
– 6-10 strict ring or supinated pull-ups (weighted / strict / banded)
– 6/side half kneeling banded pallof press w/ 3 sec hold
*CGBP & SS heavier than last week
OR
Conditioning
5 rounds for time:
– 200m run (sub row/bike/ski)
– 1 rounds of “Cindy”
*Increase rounds of Cindy by 1 each round.