Friday 30th December 2016

Fitness
​A) 3 – 4 Sets:
Deadlift x 8 – 10 @3011
Ring Support Hold x 30 – 60s
B) AMRAP 15 mins:
10 KB Snatch (24/16kg) each side (Regionals Style – KB does not touch the floor between reps)
40m Single Arm KB Front Rack Carry (24/16kg) each arm.
10 Strict Pull Ups (Scale to Ring Rows)

Performance
​A) 6 – 7 Sets:
Power Clean + Hang Clean
B) As Fitness