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Earlier in the week we followed up our main lifts with a small circuit to focus on explosiveness.  Today we aren't going to do that just two straight forward blocks or one lift. Fronts Squat and Bench Press. Dont over think it and ask a question we know your there just set up your bar and squat. Take a full 2 seconds to get in the bottom then stay there for a 4 count now fire up. Repeat that for a total of four hard reps and rest until the magic clock tells you to do it again. After six sets do the same with Bench Press. Yes that is an extra bench sesh this week. If the mood strikes you do some post wod curls, it's Friday.