Wednesday 14th September 2016

Fitness
​A) EMOM 10 mins:
Min 1: Shoulder Press x 8 – 10 @20X0
Min 2: Hanging L-Sit x 30s
Coach’s note: Shoulder Press bars will be from the floor as there will not be enough racks
B) AMRAP 5 mins:
10 Russian Swing (24/16kg)
10 Goblet Squat (24/16kg)
Rest 3 mins
AMRAP 5 mins
20 KB Clean (24/16kg)
20 Goblet Forward Lunge (24/16kg)

Performance
A) Strict Handstand Press Up
EMOM 10 mins: 2 – 5 reps
Scale to 3s negatives
Try and improve on 24/8/16
B) EMOM 5 mins
Min 1: 1 Strict C2B Pull Up + 1 Front Squat (80/55kg)
Min 2: 2 Strict C2B Pull Up + 2 Front Squats 
Min 2: 3 Strict C2B Pull Up + 3 Front Squats 
Min 2: 4 Strict C2B Pull Up + 4 Front Squats 
Min 2: 5 Strict C2B Pull Up + 5 Front Squats
Rest 3 mins, repeat. 
Front Squats from the floor.