Wednesday 18th January 2017

Fitness
​A) 3 – 4 Sets:
Front Squat x 6 – 8 @22X1
Front Leaning Rest on Rings/Plank x 30 – 120s
B) 3 Rounds for time:
50 Air Squats
10 C2B Pull Ups
20 DB Hang Power Cleans (2 x 20/15kg)

Performance
​A) 4 – 5 Sets:
Front Squat x 4 – 6 @22X1
B) “Nasty Girls”
3 Rounds for time:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (60/40kg)