Wednesday 4th May 2016

FItness
A) 3 sets:
Back Squat x 8 – 10 @31X1
DB External Rotation x 8 ea side @3011
B) EMOM 18 mins:
Min 1: Deadlift x 10 @20X1 (80/55kg)
Min 2: Box Jump Step Down x 10 (30/24”)
Min 3: 200m run (Scale to 160m)

Performance
A) Back Squat @30X0
Low NME: 4 sets of 6 - 8
Med NME: 5 sets of 4 - 6
High NME: 5 sets of 2 - 3
B) EMOM 18 mins:
Min 1: 5 PC (80/55kg)
Min 2: 10 T2B
Min 3: 200m run