LIFT

Hang Power Clean 2 x 8 – Work heavy doubles. Look to establish a new 2 Rep Max.

WORKOUT

Performance
4 Rounds For max Reps
30 Seconds KB Swings 24/16kg
30 Sec Rest
30 Sec Box Jumps 24/20″
30 Sec Rest
30 Sec Pull Ups
30 sec Rest

Fitness
4 Rounds For max Reps
30 Seconds KB Russian Swings 28/20kg
30 Sec Rest
30 Sec Box Jumps 20/12”
30 Sec Rest
30 Sec Body Rows
30 sec Rest

THROWBACK THURSDAY

Samara competes tomorrow at the OWNZ National Champs. She has come a long way since last years Secondary Schools Champs.