Monday 8th January 2018

Fitness
​A) Front Squat Testing
Level 0: Build to a 10RM
Level 1: Build to a 5RM
Level 2: Build to a 1RM
Compare to: 01/11/17, 30/8/17, 19/6/17, 12/4/17
B) 8 rounds for time:
15 Wall Balls (9/6kg)
9 Burpees
6 Strict Supinated Pull Ups

Performance
​A) Front Squat Testing
Build to a 3RM
B) “Grizzly”
8 rounds for time:
1 Bear Complex (70/50kg)
2 Burpee Bar Hops
3 Strict Pull Ups
Compare: 05/12/15, 23/05/15, 01/09/14, 11/02/14