Tuesday 20th September 2016

Fitness
​A) Strict Pull Up:
In approx. 5 sets; build to a 5RM weighted Pull Up or a 5RM with minimum band.
B) For time:
25 Russian Swings (32/24kg)
25 Goblet Squats (32/24kg)
Run 800m
20 Russian Swings (32/24kg)
20 Goblet Squats (32/24kg)
Run 600m
15 Russian Swings (32/24kg)
15 Goblet Squats (32/24kg)
Run 400m
10 Russian Swings (32/24kg)
10 Goblet Squats (32/24kg)
Run 200m

Performance
​A) 5 Sets:
TnG Power Clean x 5
B) For time:
25 Pull Ups
25 Goblet Squats (32/24kg)
Run 800m
20 Pull Ups
20 Goblet Squats (32/24kg)
Run 600m
15 Pull Ups
15 Goblet Squats (32/24kg)
Run 400m
10 Pull Ups
10 Goblet Squats (32/24kg)
Run 200m