Wednesday 14th December 2016

Fitness
​A) Back Squat Test:
Level 0 – Build to a 10RM
Level 1 – Build to a 5RM
Level 2 – Build to a 1RM
Compare to 3/10/16
B) 4 Rounds:
In 2 mins:
Row 250m
Max Rep Thrusters in remaining time (30/20kg)
Rest 2 mins
Goal is consistency

Performance
​A) Back Squat
Build to a 5RM
B) 4 Rounds:
In 2 mins: 
Row 250m
Max rep KB Thrusters in remaining time (2 x 24/16)
Rest 2 mins
Goal is consistency