Tuesday 5th July 2016

Fitness
​A) 4 Sets:
Russian Swing x 20
Coach’s note: For those who can swing (24/32kg) for 20 reps switch to Double KB Russian Swings.
B) EMOM 25 mins
Min 1: 10 TnG Deadlifts (80/55kg)
Min 2: 15 Box Jump Step Down (30/24”)
Min 3: 15 Ring Rows
Min 4: 200m run (scale to 160m)
Min 5: Rest

Performance
​A) 5 Sets:
TnG Power Clean x 2
B) Every 4 minutes for 6 rounds with a double break after round 3 (Go at 0, 4, 8, 16, 20, 24)
8 TnG Deadlifts (100/70kg)
20s Assault Bike (GO HARD!)