Sessions 7am, 8am, 12pm,  5pm and 6pm

Added to our timetable 6AM Tuesday &  Thursday 

Weightlifting sessions starting 8AM Saturday 31st March 2012
30 Min to progress through the following.
(Rest as needed throughout the progression)  
Focus on getting quality reps

10 Strict Pull Ups
1 Muscle Up
10 Strict Ring Dips
2 Muscle Ups
10 Kipping Pull Ups
3 Muscle Ups
10 Kipping Ring Dips
4 Muscle Ups
10 Chest to Bar Pull Ups
5 Muscle Ups
10 Weighted Ring Dips

15 Mins AMRAP

5  Snatches 60kg  (40kg)
20 Sit-ups
100 m run
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