LIFTS

Over Head Squat 2 x 6 – 80-85-90-90-90-90% of your 1 Rep Max or work to a heavy double.

OR

Snatch 2 x 6 – 80-85-90-90-90-90% of your 1 Rep Max or work to a heavy double.

THEN

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter.
Look to add 2.5 to 5kg each time you do this.

WORKOUT

Performance
10 Min AMRAP
5 PP 40/30kg
10 Pistols (5/side)
15 Double Unders

Fitness
10 Min AMRAP
5 PP 30/20kg
10 Squats
30 Single Skips

MASH UP @6:30PM – BOXING

Come in for a great cardio workout.

THROWBACK THURSDAY

Coach Liam July 2012