Friday 11.12.20

A. 3 rounds for quality
2 x lenghts single leg broad jumps
2 x lenghts oh lunges (swap hands half way)
30 sec hang from the bar
10 x banded lat pull downs 2 sec pause

B. 3 rounds
3 min amrap
3 x power cleans
3 x front squats
3 x push press

3 min rest

Round 1 40/27.5kg
Round 2 50/35kg
Round 3 60/42.5kg

Each round increase the weight.
Will scale the weights down accordingly to everyone’s ability 👍

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