Thursday 2nd February 2017

Fitness
​A) 3 – 4 Sets:
Front Squat x 6 – 8 @21X1
Supinated Pull Up x 6 – 8 @20X1
Scale PUs to 3s negatives
B) AMRAP 6 mins:
12 KB Goblet Step Ups (24/16kg)
8 Ring Rows
Rest 3 mins
AMRAP 6 mins
12 Back Squats (40/30kg)
16 Sit Ups

Performance
​A) Strict C2B Pull Ups @20X0
Ninja: 5 x 8 reps
Excellent: 6 x 6 reps
Very Good: 7 x 4 reps
Good: 8 x 2 reps
Rest 1 min between sets
B) EMOM 6 mins:
Min 1: 1 Front Squat (80/55kg) + 2 Burpee Bar Hops
Min 2: 2FS + 4BBH
Min 3: 3FS + 6BBH
:
Min 6: 6FS + 12BBH
Rest 3 mins
Repeat
Front Squats from the ground