Saturday 11th January

Intent for Lifting Work:

- Focussing on good pulling off the ground and speed through each movement.

- Pull the barbell to shoulders and drive it straight off overhead in a good push jerk.

- Don't take more than 3 secs in the rest on the the barbell.

Intent for Conditioning:

- Keep moving - when you get tired get your partner in.

- Stay efficient on the cleans and box jumps.

- On the lunges, set the midline tight and keep control through the reps.

- Hit the last run hard.