Fitness

A) E3M x 6 sets:

– 9-7-5-3-3-3 deadlifts

After odd sets: 8-12 DB incline press

After even sets: 8-12 KB chest supported incline rows

*Compare to 7/20

B) 3 rounds for time:
– 400m run

– 12 DB SA hang power clean + push press (3/3/3/3)

– 12 alt. goblet/prisoner reverse lunge

R2M

Performance

A) E3M x 6 sets – deadlifts

Set 1: 7 @ 55%

Sets 2: 5 @ 65%

Sets 3-6: 3 @ 75-80%

*Compare to 7/20

B) 3 rounds for time:
– 400m run

– 16 DB SA hang power clean + push press (4/4/4/4 @ 50/35)

– 16 alt. DB goblet hold reverse lunges

R2M