Fitness

A) E3M x 5 sets:

– 5 BB bench press

– 3 negative pull-up

*Sub BB bench with DBs at 53X1 tempo

B) E3M x 4-8 sets:

– 200m row

– 6 alternating DB snatch

– 6-9 hanging knee raise

– 9 push-ups

Performance

A) E3M x 5 sets:

– 5 bench press @ 2-3 RIR

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

*Should be around 70-80%. 

B) E3M x 4-8 sets:

– 250/200m row

– 6 alternating DB snatch (50/35)

– 6-9 toes to bar

– 9-12 push-ups