Skill: Toes to bar
1x20s L-Hang
2×5 Arch to hollow kip
2×5 Strict Knees to hips
2×5 Kipping Knees to hips
2×5 Strict Knees elbows
2×5 Kipping Knees elbows
2×5 Strict toes to bar
2×5 Kipping toes to bar
3 Rounds For Time:
25 Toes-to-bars
40(20R+20L) Box Jump-ups (like step-ups but switching legs on top of the box)
15 Strict Pull-ups
Goal: 12-15 minutes
Box Jump-ups – like step-ups but switching legs on top of the box
For Pull-ups any grip may be used
Competitors:
Every 1:00 for 10:00
1 Jerk
3s Pause at the dip
3s Pause at receiving
Every 2:00 for 10:00
3 Jerk
Work on getting fast under the bar.