Fitness
B) 3 Sets:
Ring Row x 8-10 reps @ 2111. Rest 30 secs
Front Squat x 8-10 reps @ 21X1. Rest 30 secs
Handstand Hold x 30-60 secs. Rest 1 min
B) 5 rounds for time:
12 Box Jumps
5 DB Snatches each arm
5 Burpees
Performance
A) Front Squat: 5 x 4-5 reps @ 22X1
Rest 2 minutes
B) “DT”
Five rounds for time of:
12 Deadlifts (70/50kg)
9 Hang Power Cleans (70/50kg)
6 Push Jerks (70/50kg)
Compare: 03/06/15, 12/01/15, 26/07/14,
B) 3 Sets:
Ring Row x 8-10 reps @ 2111. Rest 30 secs
Front Squat x 8-10 reps @ 21X1. Rest 30 secs
Handstand Hold x 30-60 secs. Rest 1 min
B) 5 rounds for time:
12 Box Jumps
5 DB Snatches each arm
5 Burpees
Performance
A) Front Squat: 5 x 4-5 reps @ 22X1
Rest 2 minutes
B) “DT”
Five rounds for time of:
12 Deadlifts (70/50kg)
9 Hang Power Cleans (70/50kg)
6 Push Jerks (70/50kg)
Compare: 03/06/15, 12/01/15, 26/07/14,
