Saturday 20th May 2017

Fitness
​A) 3 – 4 Sets:
Based on Dips:
    Level 0 & 1: Press Up x 10 – 12 @30X1
    Level 2: Bar Dip x 4 - 6 @20X1
Bent Reverse Fly x 10 – 12 @2011
B) 3 RFT:
400m Run
10 Ring Rows
10 Single Arm KB Clean + Push Press (alt) (32/24kg)
10 Ring Rows

Performance
​A) Kipping Ring Dip Practise or…
Ninja: 5 x 15 reps
Excellent: 6 x 12 reps
Very Good: 7 x 9 reps
Good: 6 x 6 reps
1 min rest between sets.
B) 3 RFT:
Run 400m
10 Pull Ups
5 Clean and Jerk (80/55kg)
10 Pull Ups