Strength
1A) Bench Press
Performance: 5/3/1
- 3 @ 70%
- 3 @ 80%
- 3+ @ 90%
Use 90% + 5lbs as your training max.
Fitness:
- 4 x 2-4 @ 21X1
1B) Pull Up Negative + Scap Pull Up
- 3 x 3-5
Conditioning
Complete 3 rounds for time:
- 20 Push Press (95/65)
- 10 Strict Pull Ups
9:00 time cap.