Saturday 1st July 2017

Fitness
​A) 3 – 4 Sets:
Level 0: Press Up x 6 – 8 @20X1
Level 1: Banded Bar Dip x 6 – 8 @20X1
Level 2 with Kipping Ring Dips: As Performance
Level 2 without Kipping Ring Dips: Practise
Hollow Body Hold x 30 – 60s
B) 3 x 4 min AMRAP; 2 mins rest:
15 Thrusters (30/20kg)
30 Double Unders
Goal is consistency

Performance
​A) Kipping Ring Dip:
EMOM 10 mins:
Odds: Kipping Ring Dip x 4 – 15 (be consistent)
Evens: Hollow Body Hold x 30s
B) 3 x 4 min AMRAP; 2 mins rest:
9 Thrusters (42.5/30kg)
35 Double Unders