Wednesday 25th January 2017

Fitness
​A) Level 0 and 1: 3 - 4 Sets:
Pull Up Negatives x 8 – 10 @ 30A1
Hollow Body Hold x 30 – 60s
Level 2 with Kipping Pull Ups: As Performance
Level 2 w/out Kipping Pull Ups: Kip Practise
B) 3 x 3 min AMRAP with 2 mins rest
11 Box Jumps (30/24”)
11 Push Press (40/30kg)
Goal is consistency

Performance
​A) Kipping Pull Up
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) 5 Rounds for reps:
Max reps of unbroken TnG Power Cleans (70% 1RM)
Max reps of unbroken HSPU
No rest between movements, 2 mins rest between rounds.