Fitness

A) E2.5M x 6 sets

– 3-6 bench press

After odd sets: 

– 8/side half kneeling banded lat-pulldown

After even sets:

– 8 bent over reverse flys

B) 3 rounds for time:

– 400m run

– 24-16-8 DB snatch (50/35)

– 16-12-8 push-ups

Performance

A) E2.5M x 6 sets

– 3-6 bench press

*Set 1 @ 65%.

*Set 2 @ 75% 

*Sets 3-6 @ 80%-85%

After odd sets: 

– 8/side half kneeling banded lat-pulldown

After even sets:

– 8 bent over reverse flys

B) 3 rounds for time:

– 400m run

– 30-20-10 DB snatch (50/35)

– 20/16-15/12-10/8 push-ups