20 Jan 21

Metcon (AMRAP – Reps)
Coach Mike’s Warm Up 🙂
Metcon (Time)
15 min time cap
4 RFT

100 DUs
20 OHS (115,80)
100 DUs
20 Snatches (115,80)

Kipping Pull Ups (How many full ROM Kip’g PUs can U string together?)
“Review Pull Up w/out band

– Hollow position (further behind bar than Superman is infront)
– Superman position
– Transition between Hollow and Superman
– When to Kip and Pull
– How to push backwards from top and into next swing for linking”

Review Pull Up w/out band

– Hollow position (further behind bar than Superman is infront)
– Superman position
– Transition between Hollow and Superman
– When to Kip and Pull
– How to push backwards from top and into next swing for linking

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