Skills and drills

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.

Metcon

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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