Performance
WOD 1
Bench Press
1 x 8 @50%
1 x 5 @70%
1 x 4 @75%
1 x 3 @80%
1 x 1 @90%
1 x 1 @95%
1 x 1 @100%
Note: If the 100% feels good, attempt a new 1RM
WOD 2
E3MOM21
300m Row
1 Round of DT @50/35
Note: DT = 12 deadlifts, 9 hang power cleans, 6 shoulder to overhead
Fitness
WOD 1
Bench Press
Build to a 1RM
20 Minute Time Cap
WOD 2
E3MOM21
300m Row
1 Round of DT @35/25
Note: DT = 12 deadlifts, 9 hang power cleans, 6 shoulder to overhead