Tuesday 6th December 2016

Fitness
​A) Based on Shoulder Press Levels:
Level 0: 3 – 4 Sets:
L-Sit DB Shoulder Press x 8 – 10 @20X1
Superman Hold x 30 – 60s
Level 1 & 2:
Handstand Push Up on a box/to pads (max 2 pads) 
4 x 6 – 8 @20X1
B) 5 Rounds:
15 Deadlifts (40/30kg)
12 Front Rack Forward Lunges (40/30kg)
9 Push Press (40/30kg)
Rest 60s

Performance
​A) 5 Sets:
Strict Handstand Push Up x 2 – 3 @20X1. Build the deficit using plates.
B) 5 Rounds:
15 Deadlifts (60/40kg)
12 Hang Power Cleans (60/40kg)
9 Push Jerks (60/40kg)
Rest 60s