Thursday 22nd December 2016

Fitness
​A) Shoulder Press
Level 0: 3 sets of 8 – 10 @20X1
Level 1: 3 sets of 6 – 8 @20X1
Level 2: 4 sets of 2 – 3 @20X1
Suitcase Carry x 60ft each arm
B) 4 x 4 min AMRAP with 2 mins rest
10 American Swings (32/24kg)
20 Wall Balls (9/6kg)
30 Double Unders
Goal is consistency

Performance
​A) Shoulder Press
4 sets of 2 – 3 @20X1
B) 4 x 4 min AMRAP with 2 mins rest:
10 Power Snatch (30/20kg)
20 Wall Balls (9/6kg)
30 Double Unders
Goal is consistency