Fitness

A) E3M x 4 sets:

– 10-8-6-4 bench press

– 8 ring reverse flys

 

B) 5 rounds for time:

– 200m run

– 14-12-10-8-6 DB hang power cleans 

– 30 single unders

 

Performance

A) E3M x 4 sets – bench press
Set 1: 1 @ 92-96%

Sets 2-4: 3 @ 86%

*After every set perform 8 ring reverse flys

 

B) 5 rounds for time:

– 200m run

– 12-10-8-6-4 power cleans (135/95)

– 30 double unders