Wednesday 9th November 2016

Fitness
​A) Deadlift Test:
Level 0 – Build to a 10RM
Level 1 – Build to a 5RM
Level 2 – Build to a 3RM
No dropping of bars at all, control should be shown though out the set.
B) 4 x 3 min AMRAPs with 90s rest
10 KB Cleans (24/16kg)
5 Burpee Box Jump (24/20”)
Goal is Consistency

Performance
​A) Deadlift
Build to a 3RM
B) 4 x 3 min AMRAPs with 90s rest
10 Power Cleans (50/35kg)
5 Burpee Box Jumps (24/20”)