Tuesday 10th May 2016

Fitness
A) 3 Sets:
Single Arm, Half Kneeling Shoulder Press x 8 – 10 each arm @20X1
Bent Reverse Fly x 8 – 10 @20X1
B) 5 Rounds for time:
12 Front Rack Forward Lunges (42.5/30kg)
12 Burpee Bar Hops

Performance
A) 5 Sets:
Strict Weighted Ring Dip x 4 – 6 @20X1
B) “David Hart”
5 rounds for time:
9 Snatch Grip Deadlifts (60/40kg)
6 Hang Power Snatch (60/40kg)
3 Overhead Squats (60/40kg)