| Fitness A) 3 – 4 Sets: Strict Pull Up Level 0 & 1: Self assisted x 6 – 8 @20A1 Level 2+: Pull Up x 6 – 8 @20X1 Hollow Body Hold x 30 – 60s B) AMRAP 15 mins: 200m Run 4 DB Snatches (alt) (22.5/15kg) 200m Run 8 DB Snatches (alt) 200m Run 12 DB Snatches (alt) etc adding 4 DB Snatches each round | Performance A) Strict Pull Up Ninja: 5 x 10 reps Excellent: 6 x 8 reps Very Good: 7 x 6 reps Good: 8 x 4 reps 1 min rest between sets B) As Fitness |
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February 2019
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