2:00/1:00/0:30 of each @ increasing pace
1) SkiErg
2) Row
+
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