Fitness & Performance

A) E3M x 6 sets:
– 4 bench press @ 3111 tempo

– 10 tall kneeling banded lat pull-downs

– 5 prone YWY’s (w/ 2.5s or 5s if able)

Fitness

B) E90S x 10-15 sets:
– 6 DB hang power snatches 

– 4 hanging knee raises

– 2 box step-ups

– 4 ring rows

– 6 wallballs 

Performance

B) E90S x 10-15 sets:
– 6 DB hang power snatches (50/35)

– 4 toes to bar

– 2 box jump overs (24/20”)

– 4 ring rows

– 6 wallballs (20/14)