Fitness

A) E2M x 10 sets: 

– 3 deadlifts

After sets 1, 3, 5, 7, 9…

– 8 half kneeling banded lat pull-downs w/pause

After sets 2, 4, 6, 8, 10…

– 8 seated DB overhead presses

*DLs should be heavier than 11/30

B) 3 rounds for time:

– 400m run

– 20-16-12 SA DB snatch (50/35)

– 12 sit-ups

R60S

Performance

A) E2M x 10 sets: 

– 1 deadlift @ 85-90%

B) 3 rounds for time:

– 400m run

– 20-16-12 SA DB snatch (50/35)

– 12 toes to bar

R60S