Monday 28/4/14 – Competition

A. Three sets, not for time, of: Russian Leg Lifts x 6-8 reps Double-Unders x 30-50 unbroken reps Turkish Get-Up x 2-3 reps each arm B. Six sets of: Power Snatch from Mid-Thigh x 4-5 reps (straps are ok if you have them) Rest as needed C. Back

Monday 21/4/14 – Competition

25/4/14 ANZAC DAY- 7:30AM CROSSFIT CLASS, 8:30AM COMPETITION CLASS OFF-SEASON A. Three sets, not for time, of: Double-Unders x 30 reps Pistols x 3-5 reps each leg L-Pull-Ups x 5-8 reps @ 2110 B. Six sets of: Power Snatch from Mid-Thigh x 2.2.2