X-Fit Workout 170513

1a.
Front Squat
warm up - 40% x 5, 50% x 5, 60% x 3
working - 70% x 3, 80% x 3, 90% x 3+
1b.
Every 30 seconds for 5min - 1 snatch @ 75% of 1RM.
Rest 90 seconds then max reps in 2mins.

REST

2a.
Set 1 - max rep unbroken push press @ 40/30kg
rest 2min
Set 2 - max rep unbroken push press @ 50/35kg
rest 2min
Set 3 - max rep unbroken push press @ 60/40kg
rest 2min
Set 4 - max rep unbroken push press @ 70/45kg

*scale however need be relative to you're own personal maxes.