Saturday 22nd December 2018

Fitness

A) Power Clean
Level 0: Practise then 2 – 3 x 10 reps
Level 1: 5 x 5 reps
Level 2+: Build to a heavy single

B) 2 rounds for total reps:
2 mins for max Box Jumps (24/20”)
30s rest
2 mins for max distance DB Farmers Carry (2 x 22.5/15kg) (30ft = 1 rep)
30s rest
2 mins for max Down Ups
30s rest

Performance

A) Clean
EMOM 12 mins: Build to a heavy double. Drop and reset each rep.

B) 2 rounds for total reps:
2 mins for max Box Jumps (30/24”)
30s rest
2 mins for max distance DB Farmers Carry (2 x 30/20kg) (30ft = 1 rep)
30s rest
2 mins for max Down Ups
30s rest