Specific Warmup

6′
– 10 KB Press Unders
– 10 banded Strict press
– 30″ Passive hang
– 10 Banded Goodmornings
– 5 Inchworms

Skill

TOES TO BAR

Points Of Performance

• Position hands on the bar wider than the shoulder
• Full grip on the bar
• Start hanging with arms extended
• Initiate swing with shoulders
• Alternate between arched and hollow positions
• Lift feet towards bar while in hollow position
• At the same time, push down on the bar with straight arms
• Both feet touch the bar in between the hands

Tabata
– Hollow Hold
– Plank Hold
– Handstand Hold
– Arch Hold

Tabata:
– Kip Swings
– scapular pullups

Progression:
– Kip Swing
– Kip Lever
– Hips to bar

Every minute x 10 alternate between
– 15 Toes to bar
– 12 Heavy Russian KB Swings

PartnerWOD

4 Rounds for time

40 American Kettlebell Swings
30 Synchro Toes to bar
20 Power Snatches (30/40)
10 Synchro Thrusters (30/40)

Timecap: 24′