Fitness

A) E3M x 4 sets:

– 8-12 BB strict overhead presses

– 12-16 DB goblet hold weighted step-ups

– 8/side SA banded bent over reverse fly w/ pause

B) 3 rounds for time

– 400m run (scale to 300m)

– 20-16-12 alternating SA DB power clean + push press

Performance

A) E3M x 4 sets:

– 2.2.2 TnG power clean + push jerk clusters

R10S between doubles

*Should be heavier than last week

B) 3 rounds for time

– 400m run

– 15-12-9 ground to overhead (135/95, 115/75, 95/65)