Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 BB strict presses

– 8 SL DB Romanian deadlifts (R)

Even sets:

– 8-12/side half kneeling band banded high rows

– 8 SL DB Romanian deadlifts (L)

*SL RDLs should be done with back leg raises straight off ground with square hips

Performance

A) E2M x 8 sets:

Sets 1-4: 1 double pause split jerks + 1 split jerk

Sets 5-8: 1 split jerk

*1 pause on the dip, 1 pause on the catch

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length bent over hand over hand sled pull

– 8-12 BB good mornings

– 12-16 banded tricep push-downs

– 8/side half kneeling banded chops

OR

Conditioning Option

10-15 rounds:

– 30 seconds work (bike, row or ski)

– 30 seconds of rest (easy spin on bike)

*Keep out out the same each round (RPMs on bike, meters on row/ski)