Wednesday 20th April 2016

Fitness
​A) 3 Sets:
Back Squat x 6 – 8 @30X1
Powell Raise x 8 each arm @3011
B) In Pairs:
20 min AMRAP, alternating rounds:
10 KB Front Rack Squats (2 x 16/12kg)
160m Farmers Carry (2 x 16/12kg)

Performance
A) Back Squat @30X0
Low NME: 4 sets of 8 - 10
Med NME: 4 sets of 6 - 8
High NME: 5 sets of 4 - 6
B) In Pairs:
20 min AMRAP, alternating rounds:
10 KB Thrusters (2 x 16/12kg)
160m Farmers Carry (2 x 16/12kg)