Wednesday 12th July 2017

Fitness
​A) 3 – 4 Sets:
Strict Pull Up x 6 – 8 @20X1 (self assist as necessary)
Single Arm KB Front Rack Carry x 60ft each arm
B) 6 Rounds for time:
10 Renegade Rows (2 x 22.5/15kg)
10 DB Hang Power Cleans (2 x 22.5/15kg)
30 Double Unders

Performance
​A) Deadlift
EMOM 10 mins:
5 reps @70% 1RM
B) EMOM 10 mins:
5 – 15 Pull Ups (choose before you start)
25 Double Unders