Saturday 15th July 2017

Fitness
​A) 3 – 4 Sets:
Deadlift x 8 – 10 @3011
Based On Press Ups:
Level 0: Box Press Up x 8 – 10 @20X1
Level 1: Press Up x 8 – 10 @20X1 (Add weight to shoulders if necessary)
Level 2: Ring Press Up x 8 – 10 @20X1
B) AMRAP 12 mins:
16 Forward Lunge (42.5/30kg)
8 Push Press (42.5/30kg)
16 Bar Hops

Performance
​A) 5 – 6 Sets:
Clean + Hang Clean + Split Jerk
Build the weight
B) AMRAP 12 mins:
12 Power Cleans (60/40kg)
12/8 Ring Dips