Friday 17th November 2017

Fitness
​A) 4 - 5 Sets:
Front Squat x 3 – 4 @33X1
Supinated Bent Over Row x 6 – 8 @20X1
B) 4 rounds:
In 2 mins:
25/18 Calorie Row
Max Double Unders in remaining time
Rest 2 mins
Scale calories to ensure at least 30s of Double Unders

Performance
​A) 5 - 6 Sets:
Clean + Hang Clean with a 2s pause in the bottom position on both reps. Build the weight
B) 4 rounds:
In 2 mins:
18/12 Calorie Row
10 Hang Power Cleans (60/40kg)
Max Double Unders in remaining time
Rest 2 mins