Thursday 2nd November 2017

Fitness
A) Based on Kipping Pull Ups:
Level 0 & 1: 3 – 4 Sets:
Strict Pull Up x 6 – 8 @20X1 (Self assist as necessary)
Bar Dip x 6 – 8 @20X1 (Use bands)
Level 2 without Kipping Muscle Up: Practise
Level 2 with Kipping Muscle Up: As Performance
B) 3 x AMRAP 4 mins; 2 mins rest.
21 Deadlifts (42.5/30kg)
15 American Swings (32/24kg)
9 Burpee Bar Hops
Goal is consistency

Performance
​A) Ring Muscle Up
Ninja: 4 x 8 reps
Excellent: 5 x 6 reps
Very Good: 6 x 4 reps
Good: 8 x 2 reps
60s rest between reps
If no Muscle Ups: As Fitness
B) 3 x AMRAP 4 mins; 2 mins rest.
21 Deadlifts (42.5/30kg)
9 Hang Power Snatch (42.5/30kg)
9 Burpee Bar Hops
Goal is consistency