BARBELL & Accessory
1) Snatch (5×3 @ 67.5%)
2) Arch to Hollow, 5×5 (prerequisite to kipping pull-up & toes-to-bar)
3) Strict Supinated Pull-ups, 5×5
4) Double or Triple-under work, 5×10 attempts
SKILL:
The Abmat Sit-up
– Abmat fills space b/w lumbar curve & ground with the top end closest to your hips
– knees bent, soles of feet together or soles flat on ground
– hands touch ground above head at beginning of each rep
– reach arms forward during ascent and complete the rep with shoulders above the hips & spine extended
BODY-WEIGHT ONLY
AMRAP 15
50 Single-unders
40 Lunges
30 Sit-ups
20 Burpees
Accumulate 1:00 plank hold (1 rep)
METCON
For time / 20 cap:
50-40-30-20-10
KBS 55/35 | 45/25#
Sit-ups / Rx+ GHD Sit ups
KICKER
For Time:
10 Cals Bike, 10 Burpees, 10 Pull-ups