Thursday 12th January 2017

Fitness
​A) 3 – 4 Sets:
Double KB/DB Step Up x 16 – 20 (KB/DB in each hand)
Ring Press Up/Press Up x 8 – 10 @20X1
Ring Row x 8 – 10 @20X1
B) AMRAP 8 mins:
8 T2B
8 Overhead Forward Lunges (30/20kg)
40 Double Unders

Performance
​A) Strict T2B @3011
    Ninja: 5 x 10 reps
    Excellent: 6 x 8 reps
    Very Good: 7 x 6 reps
    Good: 8 x 4 reps
Good Morning 5 x 20 reps @2011 (20/15kg)
Ring Support Hold 5 x 30 – 60s
B) AMRAP 8 mins
8 Ring Press Up
8 Power Snatch (35/25kg)
40 Double Unders