Friday 12th May 2017

Fitness
​A) 3 – 4 Sets:
Romanian Deadlift x 6 – 8 @2011
Ring L-Sit/Chair Sit x 30 – 60s
B) EMOM 12 mins:
Min 1: 12 – 15 DB Snatch (22.5/15kg)
Min 2: 12 – 16 Goblet Hold Forward Lunges (32/24kg)
Min 3: Row 10 – 20 Calories
Goal is consistency.

Performance
​A) EMOM 12 mins:
Clean and Jerk x 1. Build the weight slowly through the 12 mins.
B) 3 RFT:
30 DB Snatch (22.5/15kg)
30 Single Arm Overhead DB Forward Lunges (15 each arm) (22.5/30kg)
30/25 Calorie Row