Friday 22nd July 2016

Fitness
​A) 3 Sets:
Deadlift x 8 – 10 @3011
Powell Raise x 8 – 10 @3011
B) 12 min EMOM
Min 1: 40s row for Cals
Min 2: 40s Front Squats (42.5/30kg)
Min 3: 40s Plank
Goal is consistency
Score = Total Cals + Total Reps + Total Secs

Performance
​A) Clean
15 mins to build to a 1RM.
B) 12 min EMOM
3 Squat Cleans @ 60 – 70% 1RM