Monday 20th November 2017

Fitness
​A) 3 – 4 Sets:
Deadlift x 4 – 6 @30X1
Press Up
Level 0 & 1: Press Up x 12 – 15 @20X1 (Use a box if necessary)
Level 2: Ring Press Up x 12 – 15 @20X1
B) 5 rounds for time:
16 Plate Overhead Backward Lunges (20/15kg)
12 Box Jumps (24/20”)
8 Pull Ups

Performance
​A) Deadlift
5 x 3 – 4 @30X1
B) 4 rounds for time:
15 Power Snatch (35/25kg)
15 Box Jumps (24/20”)
5 Bar Muscle Ups
Scale to BMU to C2B + Ring Dip