Wednesday 18th April 2018

Fitness
​A) Strict Pull Ups & Dips/Press Ups
Level 0: 3 sets of 5 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) 4 RFT:
12 Push Press (42.5/30kg)
12/12 DB Hang Snatch (22.5/15kg)
36 Air Squats

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 2-4 Partner/Self-Assisted Muscle Ups 
Level 5: 5 sets of 1-3 Strict Muscle Ups 

B) 4 RFT:
12 HSPU *
12 Hang Power Snatch (42.5/30kg)
48 Air Squats

*Scale to maximum of Abmat plus 10kg plate or substitute Push Press at Snatch weight