Saturday 22nd April 2017

Fitness
​A) Deadlift
4 x 8 - 10 reps @2011
B) In Pairs: AMRAP 15 mins:
500m Row (250m each)
20 DB Hang Squat Cleans (2 x 22.5/15kg)
20 Hand Release Press Ups

Performance
​A) As Fitness
B) “Elizabeth”
For time:
21-15-9 reps
Squat Clean (60/42.5kg)
Ring Dips
Compare: 20/12/16, 25/9/15, 17/04/15
C) If time: Crossover Symmetry Activation Protocol