DYNAMIC WARM-UP | 8:00
2 sets:
:40 single-unders
:30 inchworm walk-outs
:20 arm circles

1 set:
:40 double-unders
:30 single-arm KB deadlifts (:15 /side)
:20 kip swings

1 set:
:40 double-unders
:30 single-arm KB high pulls (alternating)
:20 kip swings

TOES-TO-BAR PROGRESSION| 8:00
Position on the pull-up bar Grip and active hang on bar
Kip swing Fast transition between hollow and arch body positions
2 kip swings + 2 knees above hips Knee up in the hollow position
2 kip swings + 2 knees-to-armpits Aggressive press down in the back swing, lean back, and drive knees up
2 kip swings + 2 knees-to-armpits + 1 toes-to-bar Knees up and extend legs toward the bar
Multiple toes-to-bars Continue to press down in the back swing of each rep and advise athletes to let their chest come through and not straight down.

DB SNATCH WARM-UP 5:00
Starting position:

Hips higher than knees but lower than shoulders
Chest up.
Opposite hand off to the side.
1 set:
10 DB snatches

RX

For time:
50-40-30-20-10
DB snatches (35/50 lb)
– Perform 12 toes-to-bars + 50 double-unders after each round.

INTERMEDIATE

For time:
35-30-25-20-10
DB snatches (35/50 lb)
– Perform 8 toes-to-bars + 30 double-unders after each round.

BEGINNER

For time:
35-30-25-20-10
DB snatches (10/20 lb)
– Perform 10 sit-ups + 50 single-unders after each round.

Accumulate:
30 alternating scorpion stretches
1:00 piriformis stretch/side