Fitness

A) E3M x 4 sets:

– 8-12 double KB deadlifts

– 8-12 BB bent over rows

– 8-12/side half kneeling DB presses

Performance

A) E3M x 4 sets:

– 3.3.3 power clean + push jerk clusters

*Pause 10 seconds

FItness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12/side box pistol squats or step-ups

– 1 lap waiters walk

– 12-16 alternating hanging knee raises (sub from floor)

– 45-60 sec floor or low ring front leaning rest (FLR)

OR

Conditioning Option

3 sets:

– 5x 30/30s row/bike/ski

R60S after each set of 5 for 3 total sets