Fitness & Performance

A) E4M x 4 sets:

– Close grip bench press

• Fitness: 6-10 reps
• Performance: 1-2 RIR @ 60%

– 5 DB chest supported batwing rows w/ 5 sec pause

– 5/side half kneeling banded twists w/ 3 sec eccentric

*Compare to 6/20

Fitness

B) 6 rounds for time:

– 200m row

– 6 DB power cleans

– 24 single unders

R2M

Performance

B) 6 rounds for time:

– 250/200m row

– 6 power cleans

– 24 double unders

R2M

*Pick a weight on PCs that you can keep UB but will also challenge you in your later sets. Keep intensity constant throughout all sets.