Fitness
A) 3 Sets:
Sumo Deadlift x 6-8 reps @ 3011. Rest 30 secs
Powell Raise x 6-8 reps each arm @ 3011. Rest 30 secs
Double Unders x 60 seconds. Rest 1 min
B) 5 x AMRAP 3 mins:
6 (alt.) DB Snatches
6 Push Ups
6 Air Squats
Rest 1 minute between AMRAPs.
Continue where you left off after rest.
Performance
A) 6 sets:
5 Deadlifts @ 75-80%
10 Tall Box Jumps (step down w. support)
Rest 2 minutes
B) "The Chief"
5 x AMRAP 3 mins for total rounds and reps:
3 Power Cleans (60/40kg)
6 Push-ups
9 Squats
Rest 1 minute between AMRAPs.
Continue where you left off after rest.
Compare: 30/06/15, 07/11/14, 24/07/14,
A) 3 Sets:
Sumo Deadlift x 6-8 reps @ 3011. Rest 30 secs
Powell Raise x 6-8 reps each arm @ 3011. Rest 30 secs
Double Unders x 60 seconds. Rest 1 min
B) 5 x AMRAP 3 mins:
6 (alt.) DB Snatches
6 Push Ups
6 Air Squats
Rest 1 minute between AMRAPs.
Continue where you left off after rest.
Performance
A) 6 sets:
5 Deadlifts @ 75-80%
10 Tall Box Jumps (step down w. support)
Rest 2 minutes
B) "The Chief"
5 x AMRAP 3 mins for total rounds and reps:
3 Power Cleans (60/40kg)
6 Push-ups
9 Squats
Rest 1 minute between AMRAPs.
Continue where you left off after rest.
Compare: 30/06/15, 07/11/14, 24/07/14,
