Monday 17th July 2017

Fitness
​A) Pull Up Testing
Level 0: Strict Pull attempt then…
4 x 6 – 8 Assisted Pull Ups @20X1
Level 1: Max Strict Pull Ups then…
4 x 6 – 8 Pull Up Negatives @30A1
Level 2: Build to a 1RM weighted Supinated Pull Up
B) EMOM 5 mins:
8 Front Squats (50/35kg)
8 Ring Rows
Rest 3 mins
EMOM 5 mins:
8 Back Squats (50/35kg)
8 Burpee Bar Hops

Performance
​A) Build to a 1RM weighted Supinated Pull Up
B) EMOM 5 mins:
5 Front Squats (80/55kg)
3 Bar Muscle Up (scale to 3 C2B + 3 Ring Dips)
Rest 3 mins
REPEAT