Fitness
A) 3 Sets:
Front Squat x 8 – 10 @21X1
Ring Row x 8 – 10 @20X1
FLR or Plank x 30 – 60s Add weight if necessary
B) 10-9-8-7-6-5-4-3-2-1
Russian Swing (32/24kg)
HR Press Ups
T2B
Performance
A) 4 sets:
Front Squat x 6 – 8 @21X1
Pull Up x 6 – 8 @20X1
B) 10-9-8-7-6-5-4-3-2-1
Power Clean (60/40kg)
Push Jerk (60/40kg)
A) 3 Sets:
Front Squat x 8 – 10 @21X1
Ring Row x 8 – 10 @20X1
FLR or Plank x 30 – 60s Add weight if necessary
B) 10-9-8-7-6-5-4-3-2-1
Russian Swing (32/24kg)
HR Press Ups
T2B
Performance
A) 4 sets:
Front Squat x 6 – 8 @21X1
Pull Up x 6 – 8 @20X1
B) 10-9-8-7-6-5-4-3-2-1
Power Clean (60/40kg)
Push Jerk (60/40kg)
