Fitness
A) Back Squat: L0 – Build to a 5RM
L1 – Build to a 3RM
B) Every 2 minutes for 20 minutes (10 sets):
8 American Swings
20 Double Unders
8 Goblet squats
If time taken exceeds 1:15 for a round scale the DUs
Record fastest and slowest times.
Performance
A) Back Squat: Build to a 1RM
B) Every 4 minutes for 20 mins (5 sets):
5 x TnG Power Snatch (50/35kg)
160m sprint
Record fastest and slowest times
A) Back Squat: L0 – Build to a 5RM
L1 – Build to a 3RM
B) Every 2 minutes for 20 minutes (10 sets):
8 American Swings
20 Double Unders
8 Goblet squats
If time taken exceeds 1:15 for a round scale the DUs
Record fastest and slowest times.
Performance
A) Back Squat: Build to a 1RM
B) Every 4 minutes for 20 mins (5 sets):
5 x TnG Power Snatch (50/35kg)
160m sprint
Record fastest and slowest times
