Monday 🦎

Pull Up Skill/Strength

Level 1: 3x3-5 band or toe assisted strict pull ups

Level 2: 1x5 kip swings + 2x3-5 kipping pull ups

Level 3: 3x3 butterfly pull ups (body positioning is more important than getting chin over bar)

Strength

Every 1:30 x 6 Sets:

2 hang power snatches (building)

Conditioning

AMRAP 8

8 hang power snatches (95/65#)

8 toes to bar

8 burpees over the bar

~ Rest 2:00 ~

AMRAP 4

4 hang power snatches (115/85#)

4 toes to bar

4 burpees over the bar