Fitness
A) 3 sets:
Strict Pull Ups: 4-6 reps @ 20X0. Rest 30 secs
Side Plank x 30-60 secs each side (if you do 60 sec, you can add weight if you want). Rest 45 secs between sides and before Pull Ups
B) 21-15-9 reps for time:
Overhead Squat
Box Jumps
Performance
A) Weighted Pull Ups: 5 x 4-5 reps @ 20X0.
Rest 2 mins
B) 21-15-9 reps for time:
Hang Snatch (50/35kg)
Box Jumps (30/24
A) 3 sets:
Strict Pull Ups: 4-6 reps @ 20X0. Rest 30 secs
Side Plank x 30-60 secs each side (if you do 60 sec, you can add weight if you want). Rest 45 secs between sides and before Pull Ups
B) 21-15-9 reps for time:
Overhead Squat
Box Jumps
Performance
A) Weighted Pull Ups: 5 x 4-5 reps @ 20X0.
Rest 2 mins
B) 21-15-9 reps for time:
Hang Snatch (50/35kg)
Box Jumps (30/24
