Monday 1st May 2017

Fitness
​A) EMOM 10 mins:
Odds: 5 – 10 Strict Pull Ups @20X1
Evens: 30s Hollow Body Hold
Scale PUs to Self Assisted Negatives @30A1
B) For time:
400m Run
20 Front Squats (40/30kg)
400m Run
20 Box Jumps (30/24”)
400m Run
20 Front Rack Forward Lunges (40/30kg)
400m Run

Performance
​A) Kipping Pull Ups
EMOM 10 mins:
Ninja: 15 reps
Excellent: 12 reps
Very Good: 9 reps
Good: 6 reps
B) For time:
400m Run
20 DB Hang Squat Cleans (2 x 22.5/15kg)
400m Run
20 DB Power Cleans (2 x 22.5/15kg)
400m Run
20 DB Forward Lunges (2 x 22.5/15kg)
400m Run