Skills and drills
Pull ups 5 x 5 - building to the heaviest weighted pull up or least amount of band.
Tempo HSPU 5 x 3 to 5 reps depending on ability. (4 sec lower)
Or Push ups make sure it takes at least 4 sec to lower yourself to the floor.
Work back and forth between the pull ups and push ups till all sets are complete.
75 Double-unders (150 skips)
20 Hang Squat Snatch 95/65 (75/55 power snatch)
50 Double-unders (100 skips)
15 Hang Squat Snatch
25 Double-unders (50 skips)
10 Hang Squat Snatch
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