Wednesday 5th April 2017

Fitness
​A) Back Squat
Level 0: 3 x 10 – 12 @30X1
Level 1: 3 x 6 – 8 @30X1
Level 2: 4 x 2 – 3 @30X1
B) 5 x AMRAP 3 mins for total rounds and reps:
9 Russian Swings (32/24kg)
6 Press Ups
9 Air Squats
Rest 1 minute between AMRAPs.
Continue where you left off after rest.

Performance
​A) Back Squat
4 x 2 – 3 @30X1
B) "The Chief"
5 x AMRAP 3 mins for total rounds and reps:
3 Power Cleans (60/40kg)
6 Push-ups
9 Squats
Rest 1 minute between AMRAPs.
Continue where you left off after rest.
Compare: 18/12/15, 30/06/15, 07/11/14