Wednesday:
Skill
Kipping skill work:
Tabata Hollow Rock
Tabata Arch Rock
Then
12 minutes practicing kipping swing or strict pull-ups on the bar. This could be kipping muscle ups, toes to bar, pull-ups, etc. only bar kipping, not HSPU kipping. If athletes don’t have a strict pull-up they will spend these 12 minutes on strict pull-up progressions.
Conditioning:
13 Minute AMRAP
10 Burpee Box Jump Over
10 T2B
5 Power Clean
Level 3- 165/115
Level 2- 115/85
Level 1- A weight that lets you accomplish the power cleans in small and consistent sets. Short rests between lifts.
This workout should be done with intention. Move quickly through the first 2 movements then take your time on the heavier barbell to get quality reps.