Friday 9th September 2016

Fitness
​A) 3 Sets:
Back Rack Step Up x 16
Ring L-Sit x 30 – 60s
B) AMRAP 10 mins:
15 American Swing (24/16kg)
10 Overhead Squat (42.5/30kg)
15 American Swing (24/16kg)
10 Front Squat (42.5/30kg)

Performance
A) Single Leg Box Jumps 3 x 8 on each leg, 1 min rest
B) Triple Broad Jump 3 x 6 efforts, 1 min rest
C) AMRAP 10 mins
10 Hang Power Snatch (42.5/30kg)
10 Overhead Squat (42.5/30kg)
10 Power Clean (42.5/30kg)
10 Front Squat (42.5/30kg)