| Warmup/flexibilty | Accumulate 4 min. in dead hang from bar
2 min. foam roll each lat. |
| Strength | 16 min. Alt EMOM -E – 12 weighted ring rows (use false grip) -O – 6-10 weighted chin-ups (add one rep from last week) |
| Skill | A) 5 sets -2 strict TTB + 2 Bar MU + 2 kip TTB + 2 Bar MU B) Death by Kipping CTB + Butterfly CTB |
| Core | 50 Turkish sit ups e/side *start same as turkish get up but only lift until support arm is straight and return *only weight as able |
Developing Power & Strength through the use of the Olympic Lifts.
