Friday 1st December 2017

Fitness
​​A) 3 – 4 Sets:
Bench Press x 6 – 8 @20X1
Bent Reverse Fly x 6 – 8 @20X1
B) For time:
10 Hand Release Press Ups
20 DB Snatches (22.5/15kg) (alt)
30 Box Jumps (24/20”)
40 Ring Rows
30 Box Jumps (24/20”)
20 DB Snatches (22.5/15kg) (alt)
10 Hand Release Press Ups

Performance
​A) 4 – 5 Sets:
Bench Press x 4 – 6 @20X1
B) For time:
10 Handstand Push Ups
20 Power Snatches (42.5/30kg)
30 Box Jumps (24/20”)
40 Ring Rows
30 Box Jumps (24/20”)
20 Power Snatches (42.5/30kg)
10 Handstand Push Ups