Fitness
A) 3 sets:
Bench Press x 4 – 6 @20X1
Asymmetric Carry (One arm bottoms up KB, other arm Suitcase carry, KBs should be different weights)
B) 5 rounds:
10 Pull Ups
6 Deadlifts (80/55kg)
6 Box Jumps (24/20”)
Performance
A) In 15 mins:
Build to a 1RM Squat Clean.
B) 5 Rounds:
15 Pull Ups
5 Power Cleans (80/55kg)
A) 3 sets:
Bench Press x 4 – 6 @20X1
Asymmetric Carry (One arm bottoms up KB, other arm Suitcase carry, KBs should be different weights)
B) 5 rounds:
10 Pull Ups
6 Deadlifts (80/55kg)
6 Box Jumps (24/20”)
Performance
A) In 15 mins:
Build to a 1RM Squat Clean.
B) 5 Rounds:
15 Pull Ups
5 Power Cleans (80/55kg)
