Thursday 25th August 2016

Fitness
​A) 3 Sets:
Deadlift x 8 – 10 @3011
Ring L-Sit x 30 – 60s
B) EMOM 16 mins:
Min 1: 20 Russian Swings (32/24kg)
Min 2: 40 Double Unders
Min 3: 30s Bar Hang
Min 4: 20 Goblet Backward Lunges (32/24kg)

Performance
A) Deadlift: same weight throughout. Increase from 15/8/16 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) EMOM 16 mins:
Odds: 5 TnG Power Cleans @ 75% 1RM
Evens: 40 Double Unders