MONDAY
08/12/14

LEVEL 2

Warm-up
Wall facing squats; 10 reps
Pistol Squat; 5 reps each side
Goblet Squats; 10 reps
Pistol Squat; 5 reps each side
Russian Swings; 10 reps
Pistol Squat; 5 reps each side

Skill
i. Kipping Pull-up: individual practice

ii. Strict Pull-up: 5 sec chin over hold + 5 sec lower + 5 sec Pull-up; 5 sets
*Partner work on pull-ups, one work, one support. Support where necessary for correct tempo
*False grip if using rings

Strength
Back Squat; 5 reps; 3 sets

Capacity
3 minute AMRAP:
30 Double-Unders
20 DB Snatch (20/15)
10 Burpees

Rest 3 minutes

2 rounds for reps

LEVEL 3

Warm-up
Wall facing squats; 10 reps
Walk Lunge (hold 2x KB overhead); 10 reps
Russian Swings; 10 reps
3 rounds

Skill
i. Linked Muscle-up: individual practice & refinement of technique, use video

ii.
4 minutes, not for time:
6 MU
12 Pistols

Strength
Back Squat; 5 reps; 3 sets; max effort + 3 sets @ 85% of heaviest set

Capacity
For time:
Row 1000m
30 Snatch (45/30)
30 CTB Pull-ups