1-2 sets of Kipping Toes-to-Bar complex

3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Chest-to-bar prep – 1-2 Rounds

3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
3 Supine arch hold (2-sec) snap to a Russian v-up snaps
6 Small scapular rolls for control
6 Small scapular rolls to butterfly pull-up drill
+
Build to workout weight for DB snatches and clean and jerks

• Practise few short sets of toes-to-bars, chest-to-bars and burpees between weights + @ workout weight 200m Run 3 Bar muscle-ups 4 Power snatches 10/7 (cal) Row 2 Wall walks 4 Thrusters