Fitness
4 sets of:
6 Front Squats + 20-30sec Hollow Body Hold
Complete 5 rounds of:
8 Push Press 45/30
12 Dumbbell Snatches 20/12.5
150m Dumbbell Run 20/12.5
Performance
Front Squat
5@75% 3@80% 2@85% 1@90%+
Complete as many reps as possible in 12 minutes of:
7 Muscle Ups
20 Power Cleans 60/40
50 Wall Balls
Post load and scores to the whiteboard
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