Friday 9th December 2016

Fitness
A) 4 - 5 Sets:
Deadlift x 6 – 8 @3011 Rest 30s
60s Double Unders (or practice) Rest 90s
B) 42-30-18 reps for time:
Box Jump Step Down (24/20”)
​Sit Ups

Performance
A) 5 Sets:
Power Clean + Hang Power Clean + Hang Squat Clean
B) 21 – 15 – 9 reps for time:
Deadlifts (80/55kg)
Box Jumps (24/20”)
​Sit Ups