Fitness & Performance

A) E3M x 5 sets:

– 1 bench press @ 31X1 tempo + 4 regular bench press

– 3 negative or 5 weighted strict pull-ups

– 5 prone YWYs (2.5s, 5s or unweighted – thumbs up)

*Bench press heavier than last week (70-75+%)

Fitness

B) E5M x 3-5 sets:

– 400m run

– 4 DB up/down devil cleans

– 8 lemon squeezes

– 24 single unders

Performance

B) E5M x 3-5 sets:

– 400m run

– 5 DB devil cleans (35/20s)

– 10 lemon squeezes

– 25 double unders