SKILL:
1.Hollowbody hold
3. From here start to work with closing the shoulder angle (push away), and raise the knee up (closing the hip angle) getting slightly higher each rep until the individual has control of the kip with a knee-hip position.
4. As consistency increases, begin to raise the knees up higher, ex: knees-chest, knees-armpits, knees-elbows.
5. Finally once the individual has consecutive knee-elbow kips, add in the flick of the toe to hit the toes-bar position.
WOD:
P1. Power clean progressions. (pulling from floor +burg. warmup) + Jerk progressions (press/pushpress, landing pos. of split + split jerk)
P2. EMOTM for 10 min. 3 power clean + 1 jerk (75-85% of 1 rm)
CWOD
15-20 min. easy pace row + mobility!
15-20 min. easy pace row + mobility!
