Thursday 15th December 2016

Fitness
​A) EMOM 8 mins: 
Odds: 5 – 10 Unbroken Strict T2B/K2C @3011
Evens: Ring Support Hold x 30s (use a band if necessary)
B) AMRAP 20 mins:
20 Russian Swings (32/24kg)
200m Run
20 Box Jumps (24/20”)
200m Run
20 Burpees
200m Run

Performance
​A) EMOM 8 mins: Unbroken T2B
Choose a target and be consistent!
Ninja: 12 reps
Excellent: 9 reps
Very Good: 6 reps
Good: 3 reps
B) AMRAP 20 mins
20 Power Cleans (60/40kg)
200m Run
20 Box Jumps (24/20”)
200m Run
20 Burpees
200m Run