Monday 18th September 2017

Fitness
​A) 3 – 4 Sets:
Front Squat x 3 – 4 @30X1
Ring Row x 8 – 10 @20X1
B) EMOM 12 mins:
Odds: 5 DB Thrusters (2 x 22.5/15kg) + 10 Renegade Rows (2 x 22.5/15kg)
Evens: 5 DB Hang Squat Cleans (2 x 22.5/15kg) + 5 Burpees

Performance
​A) Thruster
Build to a 3RM
B) EMOM 12 mins:
Odds: 5 Thrusters (50/35kg) + 5 C2B Pull Ups
Evens: 6 Hang Squat Cleans (50/35kg) + 6 Burpee Bar Hops