PART 1
A. 8 min to perform: DB Bent over rows for 4×8-10
B. 8 min to find a heavy set of 3 rep Bench Press with tempo 310
Tempo 3 sec down, 1 sec hold on chest for each rep”
PART 2
For Time:
Run 400 meters
30 Push Press
Run 200 meters
30 Push Jerks
Run 400 meters
STANDARD: 45/35 lb
RX: 75/55 lb
SPORT: 95/75
COMPETITION: 115/85