Fitness

A) E3M x 5 sets:

– 5 BB bench press

– 3 negative pull-up

*Sub BB bench with DBs at 53X1 tempo

3 rounds for time:

– 400m run

– 16-12-8 SA DB hang power clean + push press

– 32-24-16 single unders

Performance

A) E3M x 5 sets:

– 5 bench press @ 1-2 RIR

– 3-5 strict pull-ups (weighted if able)

*Should be around 70-80+% and heavier than last week

B) 3 rounds for time:

– 400m run

– 20-16-12 SA DB hang power clean + push press (50/35)

– 40-32-24 double unders