2 Rounds
10/side Xiao Pengs
10 Air squats
5 Jefferson curls
+
Bar MU drills – 1-2 rounds of:
5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap
+
Build to workout weight for KB clean and jerks
* Practice a few sets of the other movements as you build up
+
Once through @ workout weight
200m Run
3 Bar muscle ups
8 Wall balls
200m Row
3 KB clean and jerks
6 Toes-to-bars