Strength
1) Every minute on the minute for 10 minutes, 1 Clean. Work up in weight throughout; zero misses.
2a) Fitness: Bench Press, 3×5 Linear Progression
Performance: Bench Press, 8RM, then two drop sets @ 90%
2b) Dumbbell Rows: 3×20 (10L/10R), AHAP
Optional Cash-Out:
3) Unilateral Farmer’s Walk, 25m x 6 – alternate hands (KB or fat grip DB, AHAP)