Wednesday 11th January 2017

Fitness
​A) 3 – 4 Sets:
Level 0: Goblet Squat x 15 reps @21X1
Level 1: Back Squat x 8 – 10 @22X1
Level 2: Back Squat x 4 – 6 @22X1
B) In Pairs
Each athlete completes a full round before tagging to swap.
AMRAP 18 mins
250m Row
8 DB Hang Squat Cleans (2 x 20/15kg)

Performance
​A) 4 – 5 Sets:
Back Squat x 4 – 6 @20X1
B) In Pairs:
Each athlete completes a full round before tagging to swap.
AMRAP 18 mins
250m Row
8 Hang Squat Cleans (60/40kg)