Saturday, August 7, 2021

BUILT PROGRAM

Skill Practice

Kipping Pull-up Practice

E90s x3 Rounds

6 Scap Pull-Ups into 2 - 6 Strict Pull-Ups

Then,

EMOM x 3 Rounds

7 Gymnastic Kips

Then,

E30s x 3 Rounds

3 - 5 Kipping Pull-Up OR Butterfly Pull-up practice

Conditioning

AMRAP 18

4 DB Alt. Snatch (50/35, RX+ 60/40)

8 DB Box Step-up (50/35, RX+ 60/40) (24/20)

12 Chest to Bar Pull Ups

Then,

Rest from 18:00 - 23:00

Then @ the 23:00 mark:

AMRAP 3

DB Facing Burpees

Target - Part 1) 7 - 12 Rounds +  Part 2) 36 - 50 Burpees

Optional Finisher

3 Rounds

20s Hollow Hold

5/side Alt. V-ups

10/side Heel Taps

Rest 30s - 1Min