Fitness

A) E2M x 8 sets

Odd:

– 8/side front foot elevated split squats (knee over toe focus)

Even:

– 16 alt DB incline presses

– 16 alt KB chest supported row

Performance

A) E2M x 8 sets

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

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

Sets 5-8: 1 clean

*Receive in full squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap sled push or drag

– 10 bent over BB row

– 1 lap KB waiters walk

– 5/side wide stance banded pallof press @ 5050 tempo

OR

Conditioning Option

4 rounds for time:

– 400m run, 500/500m row, 1000/800m bike

– 4-3-2-1 rounds of…

• 10 push-ups
• 10 ring rows
• 20 walking lunges

*Elevate push-up to keep full range of motion. You should be able to do the first couple of sets unbroken.