Fitness & Performance
A) E4M x 4 sets:
– 8-12 DB bench press @ 3111 tempo
– 4-8 strict (BW or weighted) OR 2-4 negative pull-ups
– 8/s shoulder external rotations
Fitness
B) 3 rounds for time:
– 400m run
– 20-16-12 reps of
- SA DB hang power clean + push press
- Hanging knee raise
Performance
B) 3 rounds for time:
– 400m run
– 20-16-12 reps of
- SA DB hang power clean + push press (50/35)
- Toes to bar