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 |
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February 2019
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