Tuesday 12th February 2019

Fitness

A) Back Squat
Level 0: 4 x 8 - 10 @20X1
Level 1: 4 x 4 - 6 @20X1
Level 2+: 5 x 2 - 3 @20X1


B) “Roni Size”
On the minute for 12 minutes:
5 Overhead Squats (50/35kg)
5 Burpee Bar Hops
 
Note: If you don’t complete the Burpees within the minute, carry on into the next minute and finish them.  Then start next round in the following minute. 
Score = Rounds completed
Compare: 25/7/18, 25/11/17, 15/04/17, 15/12/15,

Performance

A) Back Squat Cluster
4 – 5 Sets of 2.1.1
Rest (re-rack the bar) 10s between Clusters

B) 22 – 16 - 10 reps for time:
DB Hang Squat Cleans (2 x 22.5/15kg)
DB Rack Forward Lunges (2 x 22.5/15kg)