2 Rounds
10/side Xiao Pengs
3 Scapular swimmers (prone position)
10 Banded good mornings
+
2 Rounds
5 Scapular pull-ups
3 Strict pull-ups
5 Table top raises
10 V-ups
+
2 Rounds
30 Single-unders
5 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5/side Half-kneeling press
+
Kipping Toes-to-Bar complex – 2 sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
Rest 30-seconds b/t sets (set = all 3 movements)
+
Build up to 2nd or 3rd barbell weight for Clean and jerks
* Few short sets of chest-to-bar, toes-to-bars and double-unders between weights
+
@ workout pace
25 Double-unders
7 Toes-to-bars
3 Clean and jerks @ 1st weight
25 Double-unders
7 Chest-to-bar pull-ups
1 Clean and jerk @ 1st weight