Fitness & Performance

A) E4M x 4 sets:

– 8-12/side DB bench press @ 3111 tempo

– 4-8 strict/weighted or 2-4 negative pull-ups

– 8-12 medball hamstring curls

*Negative pull-ups can be scaled to using a BB on rack with feet on floor.

Fitness

B) 5 rounds for time:
– 12 alt DB hang power snatch (50/35)

– 8 hanging knee raises

– 24 single unders

– 200m run

R60S

Performance

B) 5 rounds for time:
– 12 alt DB hang power snatch

– 8 toes to bar

– 32 double unders

– 200m run

R60S