Wednesday 3rd 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 21/7/16
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) In Pairs:
24-21-18-15-12-9-6-3
Thrusters (42.5/30kg)
Burpee Bar Hops

Performance
​A) Strict Pull Up
EMOM 10 mins: 2 – 10 Pull Ups
Choose a target and be consistent
B) 21-18-15-12-9-6-3 
Unbroken Thrusters for time (42.5/30kg)