FUNCTIONAL FITNESS
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
4 RFT
100’ Single arm KB Front Rack carry (Switch Arm after 50′)
10 Hang Cleans
STANDARD: 35/18 lb + 45/35 lb
RX: 44/35 lb + 75/55 lb
SPORT: 53/44 lb + 95/65 lb
COMPETITION: 70/53 lb + 115/85 lb