Friday 26th January 2018

Fitness
​A) 3 – 4 Sets:
Based on Bench Press
Level 0 & 1: DB Bench Press x 6 – 8 @20X1
Level 2+: Bench Press x 6 – 8 @20X1
Side Plank Powell Raise x 8 – 10 @2011
B) 9 minute ladder:
2 Deadlifts (80/55kg)
2 Press Ups
Add 2 reps every round

Performance
​A) 5 Sets:
Bench Press x 3 – 4 @20X1
B) “DT” 
Five rounds for time of: 
12 Deadlifts (70/50kg)
9 Hang Power Cleans (70/50kg)
6 Push Jerks (70/50kg)
Compare: 13/06/17, 7/12/15, 03/06/15, 12/01/15