Fitness

A) E2.5M x 6 sets (3 each)

Odd sets:

– 8-12/side SA DB incline bench press

Even sets:

– 6/side goblet hold cossack squat

– 8-12 tall kneeling banded lat pull-downs

Performance

A) E2.5M x 6 sets

Sets 1-3: 1 hang snatch + 1 snatch

Sets 4-6: 1 snatch 

*Compare to 6/5

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 banded or cable tricep push-downs

– 10 double KB heel elevated front squats

– 5/side slow and controlled banded pallof press (green)

– 10 ring rows w/ 10 sec pause on final rep

OR

Conditioning Option

20 min AMRAP:

– 250/200m row/ski or 500/400m bike or 200m run

– 10 box step-ups

– 10 plate ground to overhead

– 10 push-ups