Wednesday 17th May 2017

Fitness
​A) 3 – 4 Sets:
Level 0 & 1: Self assisted Strict Supinated Pull Up x 6 – 8 @30A1
Level 2+: Supinated Pull Up x 6 – 8 @20X1
FLR on Rings or Plank x 30 – 120s
B) 3 x AMRAP 3 mins; Rest 2 mins
12 Deadlifts (80/55kg)
12 Burpee Bar Hops
Goal is consistency

Performance
​A) Supinated Pull Up
5 x 2 – 3 @20X1. Build the weight.
B) AMRAP 3 mins:
15 Deadlifts (80/55kg)
15 Burpee Bar Hops
Rest 2 mins
AMRAP 3 mins:
12 Deadlifts (100/70kg)
12 Burpee Bar Hops
Rest 2 mins
AMRAP 3 mins:
9 Deadlifts (110/75kg)
9 Burpee Bar Hops