A. Kipping pull up tutorial for those who need the practice. 15 minutes
A. If you don't need the practice, please do the following:
Tabata chest to bar pull ups
20 sec of work/10 sec of rest x 8 sets
If you have just recently achieved kipping pull-ups, just focus on chin over the vertical plane of the bar.
If your coach does not want you kipping yet, please do:
3 ring rows @ 51x1 x 5 sets; rest 100 sec.
B. 5 Rounds for Time:
Power Snatch x 5 85/125 lbs
wall balls without the squat x 10 14/20 lbs
Box Jumps x 15 20/24"
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