| Warmup/flexibilty | 10 min. Every 30 sec. 0:00- 15 sec. deep mixed grip hollow hang (think deepest grip that isn't a full false grip) 0:30- 3 hollow candlestick roll to standing |
| Strength | 5 sets of 2 – 3 Pos. strict MU (dead stop w/ rings at chest, at bottom of dip, at top dip) * scale with feet on box while in hollow position |
| Skill | Every 30 sec. -4 UB MU for as long as you can go UB Accumulate 20 skin the cats |
| Core | 10 min. EMOM -5 strict TTB + 15 crunches |
Developing Power & Strength through the user of Olympic Lifts and powerlifiting.
