Friday 5th May 2017

Fitness
​A) 3 – 4 Sets:
Overhead Forward Lunge x 10 - 12
Ring Row x 10 – 12 @20X1
Side Plank x 30 – 60s
B) AMRAP 9 mins:
12 SA Russian Swings (alt every rep) (24/16kg)
30 Double Unders

Performance
​A) Use a running clock; from the floor:
In 4 mins: build to a heavy single Snatch Balance 
In 4 mins: build to a heavy single Muscle Snatch
in 4 mins: build to a heavy single Snatch
In 4 mins: build to a heavy single Overhead Squat
B) AMRAP 9 mins:
12 Ring Rows
12 Front Rack Forward Lunges (42.5/30kg)
30 Double Unders