Fitness

A) E2M x 8 Sets

Odd sets:

– 8-12/side SA DB incline press

Even sets:

– 12-16 alt. landmine cossack squats

– 8-12 ring rows

*Last day for these movements

Performance

A) E2M x 8 sets

Sets 1-2: 3 position snatch (high, hang, low)

Sets 3-4: 2 position snatch (hang, low)

Sets 5-8: 1 low hang snatch

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length bent over hand over hand sled pull

– 8-12 BB bradford presses

– 8/side box step downs (no push off!)

– 8/side half kneeling banded dynamic pallof twist to stop

OR 

Conditioning Option

10, 15 or 20 sets:

– 30 sec row or bike

– 30 sec rest (slow spin for bike)

*Goal is to stay at 80-90% with consistent output