| Warmup 3 Rounds 20 double unders 20 banded lat pulldowns 5 power snatches up to wow |
| Skills Spend 10:00 working on toes to bar or bar muscle ups Suggested levels: (5 sets of everything) Level 1: 5 strict leg raises+ 5 kipping leg raises Level 2: 2-4 toes to bar or jumping bar muscle ups Level 3: 1-2 bar muscle ups or strict bmu work Keep these away from training and more in the “practice” range |
| Workout 5 Rounds for time 40 double unders 10 power snatch 95/65 10 Toes to bar Rx+ 5 bar muscle ups instead of toes to bar |
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