Fitness

A) E2M x 8 sets

Odd:

– 10/s half kneeling BB landmine presses

– 8 KB front foot elevated split squat (R)

Even:

– 10/s bent over DB row

– 8 KB front foot elevated split squat (L)

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 clean + 1 pause jerk

Sets 5-8: 1 clean + jerk

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10/side lean away DB lateral raises

– 10+ BB bodyweight tricep extensions

– 10 BB drag curls

– 2 laps farmers carry

OR

Conditioning Option

20 min AMRAP:

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

– 1 set of

• 10 RKB swings (53/35)
• 5 toes to bar or hanging knee raises
• 10 reverse lunges
• 5 dips

*Increase by 1 set of RKBS, push-ups, and air squats every round