Wednesday 10th August 2016

Fitness
A) 4 Sets:
Pull UP x 8 – 10 @20X1
Ring Dip x 8 – 10 @20X1
Scaling option for Ring Dips = Press Up
B) 5 RFT
15 Russian Swings (32/24kg)
10 Overhead Plate Lunges (20/15kg)
200m Run

Performance
A) Muscle Up
EMOM 10 mins: 1 – 3 reps
Choose a target and be consistent.
Scaling option:
EMOM 10 mins
Evens: 2 – 5 C2B Pull Ups
Odds: 2 – 5 Ring Dips
B) 5 RFT
10 Power Cleans (60/40kg)
10 Push Jerk (60/40kg)
Run 200m