Kipping pull ups practice

Do this 4 times,

1 Jump to deadhang

2 Jump to deadhang, kip back and forth then stop in deadhang

3 Jump to deadhang, kip with control for 10 sec

4 Jump to deadhang, kip and pull yourself up towards the bar when your body is behind the bar, then drop down.

5 same as 4 but now push yourself from the bar then drop down

6 Same as 5 but when pushing hold on to the bar and go for the next kip and pull up.

Pull yourself backwards in every swing, don’t just hang in the bar.


On a running clock

0-10 min

EMOM 10 min
Min 1: 4 Squat clean
Min 2: Chest to bars 1-10 (pick a number, do that number every round)
Rest 5 min
Min 15-19

21 Burpees then 1RM thruster
Min 19-27

AMRAP 8 min
8 Thrusters 43/30kg
16/13 Calories row

L1: 70/47.5kg squat clean

L2: 50/35kg squat clean

L3: 40/30kg squat clean, pull ups, 30/20kg thrusters

L4:  30/20kg power clean, jumping chest to bars, 20/15kg thrusters