Sunday 2nd September 2018

Fitness

A) Overhead Squat
Level 0: 3 x 8 – 10 @21X1
Level 1: 4 x 4 – 6 @21X1
Level 2+: 5 x 2 – 3 @22X1
 
B) EMOM 12 mins:
Odds: 6 - 9 DB Hang Squat Cleans (2 x 22.5/15kg)
Evens: 15/12 Calorie Row
Scale to work for approx. 30 – 40s. Be consistent!

Performance

A) Overhead Squat
5 x 2 – 3 @22X1
 
B) EMOM 12 mins:
Odds: 6 - 9 Hang Squat Cleans (60/40kg)
Evens: 15/12 Calorie Row