Four by Four - Thursday 15 March 2018


Dan Hillier...enjoying life at the top of the rings!

CONDITIONING

EMOM x 16 (4 Rounds):

Minute 1: 7 Wallballs (9/6) + 7 Chest to Bar Pull-Ups*
Minute 2: 15 Box Jumps (24/20)**
Minute 3: 7 Power Snatches (43/30) + 7 Overhead Squats (43/30)***
Minute 4: 15/12 Calorie Row or Bike

Scaling options: 
* Pull-ups / Assisted pull-ups / Pull-up progressions
** Box step ups
*** Pick lighter load 


STRENGTH
Hang Power Clean (7 X 2) @ 80 - 85% 
Rest 2 mins between sets.

For OPEN competitors, take it easy today. Scale down the weight and don’t push too hard. 


Box Bulletin Board:

1) Skills Session with Chris - this is a weekly session at 12:30pm every Saturday (replaces the previous Thursday sessions). Bookings essential so please write your name on the chalk board at the box entrance along with the skill you want to work on so Chris can prepare for the session

2) OPEN Gym on Fridays 6-7pm and Saturdays 12:30-2:30pm.