Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12 heel elevated KB front (2) or goblet (1) squat

*Slow on way down, pause at bottom

Even:

– 8-12/side SA DB bench press

– 4-8 strict wide grip pull-ups (weighted, BW or scaled)

*Heavier than 3/1

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause power clean + 1 power clean

Sets 5-8: 1 power clean

*Pause is at knee for 2 counts

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 1 lap lateral sled drags

– 8-12 DB skull crushers

– 8/side rear foot elevated split squats (weighted, BW or non elevated)

– max effort BB curls @ 1010 tempo (10-20 rep range)

OR 

Conditioning Option

B) 10 rounds for time…

– 10 cal row

– After odd sets: 10 DB renegade rows

– After even sets: 10 DB reverse lunges

*Use 2, 1 or no DBs for lunges.