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
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
21 Burpees then 1RM thruster
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