Wednesday 31st August 2016

Fitness
​A) EMOM 10 mins
Strict Pull Up x 5 @20X0
Scale to a banded Pull Up.
Add reps if 5 every minute is easy. Be consistent.
Compare to 16/8/16
Coach’s note: Advise that the first few rounds should feel easy if they are to complete all 50 reps without changing their band!
B) 4 Rounds for reps:
1 min KB Cleans (alt) (32/24kg)
1 min Push Press (35/25kg)
1 min Burpees
1 min rest

Performance
​A) Muscle Up
EMOM 10 mins: 1 – 3 reps
Choose a target and be consistent.
If no Muscle Ups:
EMOM 10 mins
Evens: 2 – 5 C2B Pull Ups
Odds: 2 – 5 Ring Dips
Try and improve on 10/8/16
B) 4 rounds for reps:
1 min Power Cleans (60/40kg)
1 min Push Jerk (60/40kg)
1 min Burpees
1 min rest