Warm-up:
3 Rounds:
10 Shoulder dislocations
10 V-ups
10 Arch Rocks
10 PVC/Empty Bar Front Squats
Skill:
Toes-to-bar
2 x 5 Strict Knees to elbows / Knees to hips
2 x 8 Arch to hollow Kip
2 x 5 Kipping Knees to elbows / Knees to hips
2 x 5 Kipping Toes to bar with a stop, use your abs to stop the swing
2 x 5 Kipping Toes to bar, no stop.
For Time:
10-9-8-7-6-5-4-3-2-1
Front Squat (From the ground) 40/30 kg
Toes-to-bar
*No walking lunges, stay in one place.
*Toes to bar can be scaled to Knees to elbows/Knees to hips.
*For stronger athletes with no kip Toes to bar can be performed as such: 5-5-4-4-3-3-2-2-1-1
*FS weight may be scaled to the same weight done at Tuesday’s workout, should be unbroken.
*The workout should be fast and intense.
Competitors:
3 Rounds:
10 Band Pull-aparts
10 Band W’s
10 Band V’s
HSPU negative on 20/10 kg plate
3 x 0:10
Deficit Kipping HSPU 20/10kg plate
3 x Max
1:30 rest
Nose to toes Handstand Hold:
2 x 1:00
Rest as needed