Fitness A) 3 – 4 Sets Based on Press Ups: Level 0 & 1: Press Up x 12 - 15 @20X1 Level 2: Bar Dip x 4 – 6 @20X1 Hanging Chair/L-Sit x 30 – 60s B) 3 RFT: 20 Single Arm KB Clean and Push Press (alt) (24/16kg) 20 Goblet Hold Forward Lunges (alt) (24/16kg) 20 Ab-Mat Sit Ups | Performance A) Strict Ring Dip: Ninja: 5 x 10 reps Excellent: 6 x 8 reps Very Good: 7 x 6 reps Good: 8 x 4 reps 1 min rest between sets B) “Grace“ For time: 30 Clean and Jerks (60/42.5kg) Compare to: 13/8/15, 16/03/15, 06/08/14 C) If time: 2 – 3 Sets: FLR on Rings x 30 – 120s |
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February 2019
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