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Speed Bench 9 x 3 @50% of 1RM (3 reps at each grip position, narrow, normal, wide x 3)

If you don’t have a true 1RM then find a weight that you can move fast for all 9 reps but still feels like a load.

Performance
3 Rounds For Time:
25 Kettlebell Swings 24/16kg
20 Lunge Steps w/KB

Fitness
3 RFT
25 KBS Russian 24/16kg
20 Lunge Steps

BASICS