Fitness

A) E3M x 4 sets:

– 8-6-8-6 bench press (wave loading)

– 8 alternating archer ring rows w/ pause

 

B) AMRAP in 12 minutes:

– 6 strict pull-ups

– 8 alternating DB snatches

– 10 single arm DB push presses (left)

– 10 single arm DB push presses (right)

 

Performance

A) E3M x 4 sets – bench press
Set 1: 1 @ 92%

Sets 2-4: 3 @ 82%

*After every set perform 3 weighted pull-ups AHAP.

 

B) AMRAP in 12 minutes:

– 6 strict pull-ups

– 8 alternating DB snatches (50/35)

– 10 single arm DB push presses (left)

– 10 single arm DB push presses (right)