LIFT

Front Squat 5 x 5 – 65-75-80-80-80% of your 1 Rep Max, or build to a challenging weight for your last 3 sets of 5.

WORKOUT

Performance
8 Min AMRAP
5 per side KB Snatch 24/16kg
5 per side Single Arm KB Front Squat
50m each side Single Arm KB Front Rack Carry

Fitness
8 Min AMRAP
5 per side DB Snatch 15/10kg
5 per side Single Arm DB Front Squat
50m each side Single Arm DB Front Rack Carry

THROWBACK THURSDAY

8 Years ago when we had some art work done in the old gym.