Fitness

A) E2M x 8 sets

Odd

– 8-12/side SA DB incline press

Even

– 16-20 alternating KB gorilla rows

– 16 alternating DB/KB goblet hold box step-up

Performance

A) E2M x 8 sets:

Sets 1-4: 1 slow pull snatch (3 sec first pull)

Sets 5-8: 1 snatch

*Receive in squat position if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 inverted BB rows

– 12-16 DB tricep rollback extensions

– 8-12 double KB/sandbag hug heel elevated squats

– 8-12 supine medball hamstring curls

OR

Conditioning Option

18 min AMRAP

– 12 cal row

– 12 wallballs (20/14)

– 12 abmat sit-ups

– 12 SA DB DB hang power cleans (6/6 @ 50/35)