Fitness

A) E4M x 5 sets:

– 6 deadlifts (building each set)

– 16 alt DB renegade rows

– 8-16 banded tricep push-downs

B) EMOM x 10-20 sets:

– 6 hang DB snatches (50/35)

– 4 strict pull-ups

– 2 up/down + box step-ups

Performance

A) E4M x 5 sets

Set 1: 6 deadlifts (building set)

Sets 2-4: 6 deadlifts @ 2 RIR

*Heavier than 8/28

B) EMOM x 10-20 sets:

– 6 hang DB snatches (50/35)

– 4 pull-ups

– 2 burpee + box jump overs (24/20”)