Tuesday 4th July 2017

Fitness
A) Based on Handstand Push Up:
Level 0 & 1: 
DB Z Press x 6 – 8 @20X1
Chin Over Bar Hold x 30 – 60s
Use a band if necessary or hold the top of a Ring Row.
Level 2: Strict HSPU as Performance
B) AMRAP 12 mins:
10 Front Rack Forward Lunges (40/30kg)
10 Burpees
30 Double Unders

Performance
​A) Strict HSPU
Ninja: 5 x 8 reps
Excellent: 6 x 6 reps
Very Good: 7 x 4 reps
Good: 8 x 2 reps
60s rest between sets
Use max 2 pads otherwise DB Z Press As Fitness
B) AMRAP 12 mins
10 Hang Power Clean (60/40kg)
10 Burpees
30 Double Unders