Monday 4th February 2019

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.