Fitness A) Back Squat Level 0: 3 x 10 – 12 @20X1 Level 1: 4 x 6 – 8 @20X1 Level 2+: 4 x 3 – 4 @20X1 B) 5 Rounds for time: 6 Strict Pull Ups 6 Front Squats (60/40kg) 6 Burpee Bar Hops Scale to Banded Pull Ups. Front squats from the floor. Athletes should be able to complete 8 – 10 reps of the options they have chosen when fresh so this should be quite a heavy workout.. | Performance A) Back Squat Cluster 4 – 5 Sets of 2.2.1 Rest 10s (re-rack the bar) between clusters B) 3 rounds for time: 10 C2B Pull Ups 10 Front Squats (80/55kg) 10 Burpee Bar Hops Front squats from the floor. |
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February 2019
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