Monday 7th January 2019

Fitness

A) Back Squat
Level 0: 4 x 8 – 10 @30X1
Level 1: 4 x 4 – 6 @30X1
Level 2+: 5 x 2 – 3 @30X1

B) In pairs: AMRAP 16 mins:
30 DB Hang Squat Cleans (2 x 22.5/15kg)
30 DB Push Press (2 x 22.5/15kg)
30 Ring Rows

Performance

A) Back Squat Cluster
3 - 4 sets of 3.3.3
Rest 10s between clusters
 
B) 4 rounds for total Cleans and Presses:
60s for max Squat Cleans (90/60kg)
60s easy Row
60s for max DB Push Press (2 x 22.5/15kg)
60s easy row