Friday 28th July 2017

Fitness
​A) Based on Pull Ups:
Level 0 & 1: 3 – 4 Sets:
Assisted Pull Ups x 6 – 8 @20X1
Plank on hands x 30 – 120s
Level 2 without Kipping Pull Ups: Practise
Level 2 with Kipping Pull Ups: As Performance
B) For time:
400m Run
30 Overhead Backward Lunge (30/20kg)
400m Run
25 Overhead Backward Lunge (30/20kg)
400m Run
20 Overhead Backward Lunge (30/20kg)

Performance
​A) Kipping Pull Ups:
Ninja: 5 x 15 reps
Excellent: 6 x 12 reps
Very Good: 7 x 9 reps
Good: 8 x 6 reps
1 mins rest between sets
B) For time:
500m Row
21 Power Snatch (42.5/30kg)
500m Row
15 Power Snatch (42.5/30kg)
500m Row
9 Power Snatch (42.5/30kg)