Wednesday 11th April 2018

Fitness
​A) Strict Pull Ups & Dips/Press Ups
Level 0: 3 sets of 5-10 Scapula Pull Ups, 10 Ring Rows & 10 Box Press Ups
Level 1: 4 sets of 2-4 Pull Up Negs (3 secs) & 10 Box Press Ups
Level 2: 5 sets of 3-5 Pull Up Negs (3 secs) & 3-5 Press Ups
Level 3: 5 sets of 2-4 Pull Ups & 3-6 Bar Dips

B) 5 RFT:
15 American Swings (24/16kg)
12 Box Jumps (24/20”)
9 DB Push Press each arm (22.5/15kg)

Performance
​A) Strict Pull Ups & Dips/Muscle Ups
Level 3: 5 sets of 2-4 Pull Ups & 3-6 Bar Dips
Level 4: 5 sets of 3-6 Pull Ups, 3 Ring Transitions & 3-5 Ring Dips 
Level 5: 6 sets of 1-3 Strict Muscle Ups

B) 5 RFT:
7 Power Clean & Push Jerk (70/50kg)
12 Box Jumps (24/20”)