Saturday 9th July 2016

Fitness
​A) 3 Sets:
Romanian Deadlift x 8 – 10 @2111
L-Sit/Chair Sit x 30 – 60s
B) 2 x 6 min AMRAP with 3 mins rest:
12 Thrusters (42.5/30kg)
12 Pull Ups
12 Burpee Bar Hops
Goal is consistency

Performance
​A) In 15 mins:
Build to a 3RM Strict HSPU (max deficit)
B) 2 x 6 min AMRAP with 3 mins rest:
12 Thrusters (50/35kg)
12 Pull Ups
12 Burpee Bar Hops
Goal is consistency