Monday 5th Jun 2017

Fitness
​A) Based on Pull Ups:
Level 0:
Ring Row: 4 x 8 – 10 @20X1
Hollow Body Hold 4 x 30 – 60s
Level 1: 
Pull Up Negatives 4 x 8 – 10 @30A1
Hollow Body Hold 4 x 30 – 60s
Level 2:
Strict Pull Up 4 x max reps -1 @20X1 (1 rep away from failure)
Hollow Body Hold 4 x 30 – 60s
B) 4 Rounds for time:
20 Deadlifts (42.5/30kg)
30 Double Unders
10 Front Rack Forward Lunges (42.5/30kg)
30 Double Unders

Performance
​A) Kipping C2B Pull Ups:
Ninja: 5 x 12 reps
Excellent: 6 x 9 reps
Very Good: 7 x 6 reps
Good: 8 x 3 reps
1 min rest between sets
B) 4 Rounds for time:
16 DB Front Rack Forward Lunge (2 x 22.5/15kg)
30 Double Unders
8 DB Power Cleans (2 x 22.5/15kg)
30 Double Unders