Fitness

A) E2M x 8 sets

Odd sets:

– 16 alternating weighted box step-ups

Even sets:
– 8-12/side half kneeling landmine presses

– 10-20 sec top of ring row hold

Performance

A) E2M x 8 sets

Sets 1 & 2: 3 position clean (high hang, hang, floor)

Sets 3 & 4: 2 position clean (hang, floor)

Sets 5-8: 1 clean

*Receive in a full squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 10-20 OH BB/DB tricep extension

– 20-30 sec accumulated L-sit (sub w. 10-15 sec/leg)

– 10-20 DB curls

OR

Conditioning Option

15-20 rounds:
– row/bike/ski 30 seconds

– rest 30 seconds

*Goal is to hit the same distance every set