LIFT

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

OR

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

THEN

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

WORKOUT

Performance
Complete as many rounds as possible in 10 minutes of:
10 Push Press 50/35kg
10 Toes To Bar
10 Box jumps 24/20”

Fitness
Complete as many rounds as possible in 10 minutes of:
10 Push Press 35/25kg
10 Hanging Knee Raise
10 Box jumps 24/20″ Step ups Ok

THROWBACK THURSDAY

That time we had a front row seat in the tennis stadium. Rich wins “Legless” on Friday night at the 2013 CF Games.