2 Rounds
8/side Xiao Pengs (both forwards and backwards)
10 Handstand shrugs
Kipping Toes-to-Bar complex:3 Tension swings + 3 Kipping knee tucks + 3 Kipping toes-to-bars
+
Bar muscle-up drills – 2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build to workout weight for DB movements
* Practise few short sets of HSPU variations, toes-to-bars and bar muscle-ups between sets
+
@ workout weight
3 Wall-facing HSPU
6m DB FR walking lunge
6-9 Toes-to-bars
3 Strict HSPU
5 DB hang power clean and jerks
1-3 Bar muscle-ups
3 HSPU
3-5 DB devils presses
1 Bar muscle-up