August 12, 2019

Strength

Bench Press (3x5 @ 80%)

After warm up, perform three sets of five reps at 80% of your 1RM. Perform 10 bent over dumbbell rows after each set.

Performance


12-9-6 Reps for Time
Snatches (135/85 lb)
Bar Muscle-Ups


Fitness


12-9-6 Reps for Time
Snatches (95/65 lb)
Pull ups
Dips