Tuesday 20th June 2017

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