Saturday 12th August 2017

Fitness
​A) Deadlift
Level 0: 3 x 8 – 10 @3011
Level 1: 3 x 6 – 8 @3011
Level 2: 4 x 4 – 6 @3011
B) For time:
400m Run
21 American Swings (32/24kg)
9 Goblet Squats (32/24kg)
400m Run
15 American Swings (32/24kg)
9 Goblet Squats (32/24kg)
400m Run
9 American Swings (32/24kg)
9 Goblet Squats (32/24kg)

Performance
​A) Deadlift
3 x 20 reps @60 – 70% 1RM. No tempo.
B) For time:
500m Row
21 Squat Snatch (42.5/30kg)
500m Row
15 Squat Snatches (42.5/30kg)
500m Row
9 Squat Snatches (42.5/30kg)