LIFT

Press 2 x 6 – 80-85-90-90-90-90% of your 1Rep Max

THEN

Back Squat 1 x 20

Start weight is 50% 1RM or Bodyweight whichever is lighter.
Look to add 2.5 to 5kg each time you do this.

WORKOUT

Performance
10 Min AMRAP
5 Front Squats 50/35kg
10 KB Swings 24/16kg
15 Burpees
Run 200m

Fitness
10 Min AMRAP
5 Front Squats 35/25kg
10 Russian KB Swings 24/16kg
15 Burpees
Run 200m

BASICS