Wednesday 9th March 2016

Fitness
A) 4 sets:
Back Squat x 4 – 6 @20X1
Strict T2B or Knee Raise x 4 – 6 @ 3010
B) 12 Minute AMRAP:
1 Strict Pull Up
3 KB/BB Thrusters
10 Double Unders
Add 1 Pull Up (or 3 Jumping Pull Ups), 3 Thrusters and 10 Double Unders every round.
Coaches note: Scale Pull Ups to 3 Jumping Pull Ups, ensure correct height of box.

Performance
​A) 6 Sets:
Back Squat x 2 – 3 @20X1
B) 12 Minute AMRAP:
1 Bar Muscle Up
3 Thrusters (60/40kg)
10 Double Unders
Add 1 Muscle Up, 3 Thrusters and 10 Double Unders every round.
Coaches note: Scale Bar MU to Burpee C2B Pull Up