Wednesday 5th December 2018

Fitness

A) Front Squat
Level 0 & 1: 4 x 6 – 8 @20X1
Level 2+: 5 x 4 – 5 @20X1


B) In Pairs:
AMRAP 16 mins
12 DB Thrusters (2 x 22.5/15kg)
12/9 Calorie Row
Each athlete completes a whole round before swapping

Performance

A) Front Squat
5 x 4 – 5 @20X1


B) For time:
21 – 18 – 15 – 12 – 9 – 6 – 3 reps
DB Thrusters (2 x 22.5/15kg)
15/12 Cal Assault Bike after every set.
Aim for unbroken Thrusters.