2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
5 Tabletop pulses
5 Tension swings (sponge/block between feet)
3-5 Pike compression slides
+
Build up to working weight for barbell movements
* Practise the other movements between the sets
+
Once through
500m BikeErg
3 Hang power snatches @ workout weight
5 Bar-facing burpees
500m BikeErg
3 Overhead squats @ workout weight
5 Toes-to-bars
500m BikeErg
3 Thrusters @ workout weight
1 Rope climb