Tuesday 11th April 2017

Fitness
​A) 3 – 4 Sets:
Level 0 & 1: 
   Press Up x 8 – 10 @30X1
   Strict K2C x 8 – 10 @30X1
Level 2: 
   Bar Dip x 6 - 8 @20X1
   Strict T2B x 6 – 8 @20X1
B) AMRAP 6 mins:
6 Overhead Squats (42.5/30kg)
12 American Swings (32/24kg)
Rest 3 mins
REPEAT

Performance
​A) Kipping Ring Dip
Practise or..
Ninja: 5 x 15 reps
Excellent: 6 x 12 reps
Very Good: 7 x 9 reps
Good: 8 x 6 reps
1 min rest between sets
B) AMRAP 6 mins:
6 Squat Snatches (60/40kg)
12 T2B
Rest 3 mins
REPEAT