Thursday 19th May 2016

Fitness
A) 4 sets:
Ring Row x 8 – 10 @20X1 Raise feet and add weight if necessary.
Barbell Twist x 10
B) 4 x 3 min AMRAP; 2 mins rest:
11 Front Squats (42.5/30kg)
8 T2B/K2C
11 Bar Hops
Goal is consistency. 
Record score for every round.

Performance
​A) 5 sets:
Strict 3.5” Deficit HSPU x 2 – 10; Use 20kg plates, try and improve on 12/5/16
Strict Weighted Pull Up x 4 – 6 @20X0
B) 4 x 3 min AMRAP; 2 min rest
5 Power Snatch (60/40kg)
8 T2B
11 HR Press Ups
Goal is consistency