Tuesday 5th April 2016

Fitness
A) 3 sets:
Deadlift x 6 - 8 @3011
DB External Rotation x 8 @30X1 each arm
B) 3 x 2 min AMRAP; 1 min rest
12 DB/KB Snatch (24/16kg)
10 Power Lunges 
8 Ring Rows
Goal is consistency, start a new round each AMRAP.
C) In pairs:
2km Row for time

Performance
​A) Deadlift
15 mins to build to a 1RM
Rest 10 mins
Max reps @85% of 1RM @20X0
(During middle 5 mins of rest practice skill of your choice: HS Walk/Freestanding HS Hold.  Do NOT fatigue yourself)
B) 3 x 2 min AMRAP; 1 mins rest
1 Power Snatch (60/40)
2 OHS (60/40)
3 Power Clean (60/40)
4 Front Squat (60/40)
5 Burpee Bar Hops
Start new round (Power Snatch) each AMRAP