Fitness
A) 3 Sets
Deadlift x 6 – 8 reps @30X1 Rest 45s
DB/KB Shoulder Press x 8 – 10 @ 20X1 Rest 45s
Front Leaning Rest on rings x 30 – 60s Rest 45s
B) 5 rounds for time
6 Thrusters
8 Burpee bar hops
200m run
Performance
A) Clean and Jerk: 7 sets of 3 reps. Rest 2 mins
Drop and reset
B) 5 rounds for time:
6 Thrusters (50/35kg)
8 Burpee Bar Hops
200m run
A) 3 Sets
Deadlift x 6 – 8 reps @30X1 Rest 45s
DB/KB Shoulder Press x 8 – 10 @ 20X1 Rest 45s
Front Leaning Rest on rings x 30 – 60s Rest 45s
B) 5 rounds for time
6 Thrusters
8 Burpee bar hops
200m run
Performance
A) Clean and Jerk: 7 sets of 3 reps. Rest 2 mins
Drop and reset
B) 5 rounds for time:
6 Thrusters (50/35kg)
8 Burpee Bar Hops
200m run
