Thursday 5th January 2017

Fitness
​A) Back Squat
Level 0: 3 – 4 Sets of 10 – 12 @30X1
Level 1: 3 – 4 Sets of 6 – 8 @30X1
Level 2: 4 – 5 Sets of 2 – 3 @30X1
B) AMRAP 15 mins:
5 Strict Pull Ups (Sub to banded)
10 Box Jumps (24/20”)
15 Air Squats

Performance
​A) Back Squat – from the ground.
For time:
20 reps @45% 1RM
20 reps @55% 1RM
20 reps @65% 1RM
Rest 1 minute after completing each weight
B) AMRAP 15 mins:
5/3 Strict Pull Ups
10 Power Cleans (60/40kg)
15 Burpee Bar Hops