LIFTS

Pendlay Row 4 x 4 – Work to 4 heavy sets of 4 reps, if you have done 5 x 5 or 6 x 4’s before aim for a higher weight for fewer reps.

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
10 KB Snatch 24/16kg
10 KTE
10 Ring Dips

Fitness
10 min AMRAP
10 1 Arm KB Swing 24/16kg
10 Sit Ups
10 Dips

BASICS