Strength:
A) Blocks @ knee: Clean: 6 sets building to max triple
B1) Deadlift: 10 sets of 3 @ 70%, rest 60 sec
B2) Strict Chinup: 10 sets of 6
Skill
A) 4 min. Tabata Hollow Arch Swings on Bar
B) 5 supersets (focus on continuity of the kip across all movements)
– 6 CTB
– 4 TTB
– 2-5 as able Bar muscle ups
C) 4×10 Windshield Wipers e/side (feel free to do these at the end)
DEMO VIDEO
Conditioning:
AMRAP in 30 min:
750m row
15 TTB
5 Wall Walks, nose to wall
75 DU