Monday 15th August 2016

Fitness
A) 3 Sets
Bulgarian Split Squat x 8 each leg @3011
B)
At 0:00 2 RFT:
20 KB Snatches (alt) (24/16kg)
15 Overhead Squats (40/30kg)
At 6:00 2 RFT:
20 American Swings (24/16kg)
15 Push Press (40/30kg)
At 12:00
30 Thrusters (40/30kg)

Performance
A) Deadlift: same weight throughout. Increase from 11/8/16 by 5 – 10kg. If this is your first time start at 50% 1RM
1 x 20 @2011. 
2 x 10 @2011
Change grip every set.
B) At 0:00: 30 Snatches for time (50/35kg)
At 6:00: 30 Clean and Jerks for time (50/35kg)
At 12:00: 30 Thrusters for time (50/35kg)
Scale to a weight you are confident of completing each round in 5 mins or less, be conservative!