Monday 21st November 2016

Fitness
​A) Front Squat Test
Level 0 – Build to a 10RM
Level 1 – Build to a 5RM
Level 2 – Build to a 3RM
B) 4 Rounds:
In 2 mins:
200m Run
Max Rep Push Press in remaining time (42.5/30kg)
Rest 2 mins

Performance
​A) Front Squat Test
Build to a 3RM
B) 4 Rounds:
In 2 mins:
200m Run
Max Rep STOH in remaining time (60/40kg)
Rest 2 mins