Saturday 4th February 2017

Fitness
​A) Based on Toes to Bar Levels:
Level 0 & 1: 3 – 4 Sets:
Strict T2B/K2C x 6 – 8 @3011
Superman Hold x 30 – 60s
Level 2: As Performance
B) 3 x 5 min AMRAP with 2 mins rest
12 Overhead Squat (35/25kg)
30 Double Unders
Goal is consistency

Performance
​A) Toes to Bar
Ninja: 5 x 15 reps
Excellent: 6 x 12 reps
Very Good: 7 x 9 reps
Good: 8 x 6 reps
Rest 1 min between sets
B) 3 x 5 min AMRAP with 2 mins rest
12 Power Snatch (35/25kg)
30 Double Unders
Goal is consistency