Friday 13/6/14 – Performance

Workout of the Day A. Take 15 minutes to practice/develop kipping pull-up or muscle-up skills (your coaches will help to provide you with numerous drills appropriate to your current skill level); and then, B. Every 8 minutes, for a total of 3

Friday 13/6/14 – Competition

Workout of the Day A. Three sets, not for time, of: Muscle-Ups x 3-8 reps Handstand Walk x 15-20 Meters L-Sit x 30-45 seconds B. Perform each set for time of: Snatch x 5 reps Rest 2-3 minutes *Set 1 –52-62/34-42.5 kg *Set 2 – 62-70/38.5-47.5kg