Saturday 22nd October 2016

Fitness
​A) 3 Sets:
Bench Press x 6 – 8 @20X1
DB 90/90 x 12 – 16 @2011
B) 20 – 16 – 12 – 8 – 4 reps for time
Wall Balls (9/6kg)
KB Cleans (alt) (24/16kg)

Performance
​A) 4 Sets:
Bench Press 4 – 6 @20X1
B) 20 – 16 – 12 – 8 – 4 reps for time:
Wall Balls (9/6kg)
Hang Power Clean (40/30kg)