Thursday 11th August 2016

Fitness
A) 3 Sets:
Deadlift x 8 – 10 @3011
Ring L-Sit x 30 – 60s
B) 4 Rounds for Reps:
1 min Wall Balls (9/6kg)
1 min rest
1 min KB Cleans (24/16kg)
1 min rest

Performance
A) Deadlift: same weight throughout. Increase from 1/8/16 by 5 – 10kg. If this is your first time start at 50% 1RM
1 x 20 @2011. 
2 x 10 @2011
Change grip every set.
B) 4 Rounds for reps:
1 min Wall Balls
1 min rest
1 min Squat Cleans (60/40kg)
1 min rest