Friday 25th November 2016

Fitness
​A) 3 Sets:
Deadlift x 8 – 10 @3011
Nose and Toes to Wall Handstand Hold x 30 – 60s
B) 12 min Ladder
2 Single Arm KB Swings each arm
2 Box Jump (24/20”)
2 T2B
Add 2 reps every round

Performance
​A) 5 Sets:
3 x Power Clean + 3 x Push Jerk
All sets should be TnG
B) 12 min Ladder:
2 Hang Power Clean (50/35kg)
2 Box Jumps (24/20”)
2 T2B
Add 2 reps every round