Fitness

A) E2.5M x 6 sets

Odd sets:

– 10/side half kneeling BB landmine press

– 10 heel elevated goblet squat w/ pause (use 25lb plate)

Even sets:

– 10 2 up 1 down ring rows

– 10 alt. L-seated leg lift-overs

Performance

A) E2.5M x 6 sets

Sets 1-3: hang snatch + snatch

Sets 4-6: snatch 

*Receive snatch in full squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-15 DB floor press

– 10/side KB suitcase carry high steps

– 1 lap heavy sled drag or push

– 10 kneeling banded ab crunches

OR 

Conditioning Option

E3M x 4-8 sets:

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

– 3 DB devil cleans (scale w/ up/down version @ 35/20s)

– 6 DB or prisoner reverse lunges (2, 1 or no DBs)

– 3 or 6 lemon squeezes