Fitness & Performance

A) E3M x 6 sets:

– 4 BB bench press @ 75-85% 1RM

OR

– 10/side SA DB bench press

Then…

– 4 weighted or 2-3 negative pull-ups

– 8 banded face pulls

Fitness

B) E3M x 4-8 sets:

– 200m row or 400m bike

– 12 SA DB hang power snatch (6/6)

– 8, 10 or 12 dips

– 2 or 4 up/downs

Performance

B) E3M x 4-8 sets:

– 250/200m row or 500/400m bike

– 12 SA DB hang power snatch (6/6 @ 50/35)

– 8, 10 or 12 ring dips

– 4 burpee over the DB