Fitness
A. Back squat-
3×6, 20X1, Build, Rest 90s
B. Assisted Pull Up-
3×3-5, 20×1, R90
C. EMOTM 16:
1st min: 5 touch-and-go power Cleans, tough
2nd min: 7 DB Push Push
3rd min: 7 Box Jumps, tough
4th min: 30s Bike Calories
Performance
A. Back squat-
3×6, 20X1, Build, Rest 90s
B. Weighted Pull Up-
3×3-5, 20×1, Build, R90
C. EMOTM 16:
1st min: 5 touch-and-go power Cleans @ 65-70%
2nd min: 5 Push Jerk (Clean weight)
3rd min: 5 Box Jumps (30+/24+)
4th min: Bike Calories (15/10)
