Fitness
A) 5 sets:
Strict Pull Ups x 2-3 reps. Rest 40-60 secs.
Strict Ring Dips x 2-3 reps. Rest 40-60 secs.
(scaling – partner assisted Pull Ups and self-assisted Ring Dips)
B) AMRAP 12 minutes:
9 Russian Swings
9 DB/KB Push Press
9 Box Jumps
C) 800m run for time
Performance
A) Strict Muscle Ups: 6 x 2-3 reps. Rest 2 mins.
Do as many unassisted as possible, then partner assisted for remaining reps. If you’ve done 6 x 3 reps before, you could add weight.
B) AMRAP 12 minutes:
9 Power Clean & Push Jerks (60/42.5kg)
9 Box Jumps (30/24”)
C) 800m run for time
A) 5 sets:
Strict Pull Ups x 2-3 reps. Rest 40-60 secs.
Strict Ring Dips x 2-3 reps. Rest 40-60 secs.
(scaling – partner assisted Pull Ups and self-assisted Ring Dips)
B) AMRAP 12 minutes:
9 Russian Swings
9 DB/KB Push Press
9 Box Jumps
C) 800m run for time
Performance
A) Strict Muscle Ups: 6 x 2-3 reps. Rest 2 mins.
Do as many unassisted as possible, then partner assisted for remaining reps. If you’ve done 6 x 3 reps before, you could add weight.
B) AMRAP 12 minutes:
9 Power Clean & Push Jerks (60/42.5kg)
9 Box Jumps (30/24”)
C) 800m run for time
