Thursday 12th October 2017

Fitness
​A) 3 – 4 Sets:
Romanian Deadlift x 8 – 10 @2011
Single Arm DB Bench Press x 8 – 10 @20X1
Hanging L-Sit/Chair Sit x 30 – 60s
B) 4 rounds for time:
3 Wall Walks
12 DB Snatches (22.5/15kg) (alt)
15 Box Jumps (24/20”)

Performance
​A) 4 – 5 Sets:
Single Leg KB Romanian Deadlift x 8 – 10 @2010
Single Arm DB Bench Press x 8 – 10 @20X1
B) 4 rounds for time:
4 Wall Walks
8 DB Snatch (30/20kg) (alt)
12 Box Jumps (30/24”)