Saturday 2nd February 2019

Fitness

A) Power Clean + Push Jerk
Level 0: Practise then 2 – 3 x 10 reps
Level 1: 5 x 5 reps
Level 2+: 5 x 2 reps

B) For 3 separate scores:
AMRAP 3 mins:
9 Thrusters (30/20kg)
9 Pull Ups
 
Rest 2 mins
 
REPEAT x 2.
Aim to improve your score every round.
Scale Pull Ups to Ring Rows.

Performance

A) 4 – 5 Sets:
Strict Handstand Push Up x 70 - 80% of max reps
Or 4 - 5 sets of 4 – 7 HSPU Negatives @30A1, use pads to maintain tempo.
Hanging L-Sit/Chair Sit x 30 – 60s
 
B) 12 – 9 – 6 reps for time (4 min time cap)
Thrusters (42.5/30kg)
Pull Ups
 
Rest 2 mins
 
REPEAT x 2. Each attempt MUST be quicker than the previous.