Strength/Skill:
-Max Time False Grip Hold up to 45 seconds
-5 Bar Taps (Kip Swings, learn to stabilize and drive movement from the arms)
-5 Strict Knees to Elbow or Toes to bar with slow eccentric
-5-10 Pullups Strict, Kipping, or Butterfly (Ladies, if you can’t do 1 strict, then don’t kip. Use a thick band and get 5 strict pullups in per round. Guys, if you can’t do 3 strict, then use a band to get 5 strict)
Metcon Prep:
Learn to use the posterior chain during the kb swing by throwing it further through the legs rather than down.
Learn KB Clean from Ground
Metcon:
Entire workout done outside
5x: 3 KB Cleans from the ground on each arm + 100m Sprint. Slow walk back.
5x: 6 Super Heavy KB Swings (Still must use perfect technique. Some may have to use two KBs) + 100 meter sprint. Slow walk back.
Post Work:
Lat stretch, glute stretch, hip flexors
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