Tuesday 16th August 2016

Fitness
​A) EMOM 10 mins:
Strict Pull Up x 5 @20X0
Scale to a banded Pull Up.
Add reps if 5 every minute is easy. Be consistent.
Compare to 3/8/16
Coach’s note: Advise that the first few rounds should feel easy if they are to complete all 50 reps without changing their band!
B) 7 Rounds for time:
7 SA Russian Swings (each side) (24/16kg)
7 SA KB Front Rack Squat (each side) (24/16kg)
7 Burpees

Performance
​A) Clean
Build to a heavy single.
B) 7 Rounds for time:
7 Hang Squat Cleans (50% of A)
7 Burpee Bar Hops
7 C2B Pull Ups