Fitness & Performance
A) E4M x 4 sets:
– Bench press
- Fitness: 4-8 reps
- Performance: 1 RIR @ 70%
– 8-12/side bent over DB row
– 8-12 supine bench supported snow angels (2.5-5#/hand)
Fitness
B) 4-5 rounds for time:
– 200m run
– 12 DB single arm hang power cleans (3/3/3/3)
– 9 hand release push-ups
– 24 single unders
R60S
Performance
B) 4-5 rounds for time:
– 200m run
– 16 DB single arm hang power cleans (4/4/4/4 @ 50/35)
– 12/9 hand release push-ups
– 24 double unders
R60S