Saturday 9th December 2017

Fitness
​A) 4 - 5 Sets:
Overhead Squat x 4 - 6 @22X1
B) 3 rounds for time. Be consistent
60s Row for Calories
60s rest
60s for max DB Hang Squat Cleans (2 x 22.5/15kg)
60s rest
60s for max Burpees
60s rest

Performance
​A) 5 – 6 Sets:
Hang Snatch + Snatch. Build the weight.
B) 6 rounds for time:
12/9 Calorie Assault Bike
9 Hang Power Cleans (50/35kg)
6 Thrusters (50/35kg)