Monday 21st January 2019

Fitness

A) EMOM 6 mins:
Odds: 8 Goblet Squats @30X1 (as heavy as possible)
Evens: 8 Box Jumps (30/24”)

B) 4 rounds:
AMRAP 4 mins
10 Box Jumps (24/20”)
10 Front Squats (42.5/30kg)
10 Burpees
Rest 4 mins
 
Aim for consistent scores
 
 

Performance

A) EMOM 6 mins:
3 touch and go Squat Cleans @70%

B) 4 rounds:
AMRAP 4 mins:
10 Power Cleans (42.5/30kg)
10 Front Squats (42.5/30kg)
10 Burpee Bar Hops
Rest 4 mins

Aim for consistent scores.