Primer
2 Rounds
5 Scap Pullups w/ 2sec Pause
5 Strict Pullups
10 Hollow Rocks
10 Arch Rock https://bit.ly/2pDNVa8
Skill/Strength
3-4 sets:
5-7 Power Kips (hands almost coming off bar at top)
5-7 Ring Dips (add L-sit negative to L-hang if working towards Ring MU)
5-7 Explosive Glute Bridge https://youtu.be/OxLU_MLXuNs
-and/or-
5-7 Kneeling Pop Ups https://youtu.be/pVAmCsZIcVA
Condititoning
AMRAP in 12 Minutes:
30 Dumbell Snatch (50/35)
20 C2B Pullups
200M Run
Extra
Strength
Clean + FS + Jerk: Build to Heavy Single