Fitness

A) E2M x 8 sets

Odd

– 8-12/side half kneeling BB landmine press

Even

– 8-12 banded straight arm lat pull-down (standing)

– 8-12 heel elevated goblet squats (heavy)

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 clean + 1 split jerk
Sets 5-8: 1 clean + 1 split jerk

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 16 alternating DB death march

– 12-16/side SA banded tricep push-down

– 8 ab wheel roll-outs

– 20-30 sec top of ring row hold

OR

Conditioning Option

E5M x 3-5 sets:

– 500/400m row

– 10-15 push-ups

– 10 box step-ups