1. Warm Up:
5 Rounds of:
3 Kip attempts (Regular Kip/Butterfly)
5 Dead Hang Pull Ups (band assisted if necessary)
Then, 3 Rounds of:
Tuck L-Hang x 10 seconds
Kettle Bell Swings x 10 (16/12 kg)
2. Strength:
7 Rounds NOT For Time, start heavy and increase weight each round:
1 Dead Lift
1 Power Clean
1 Hang Squat Clean
1 Push Jerk
This sequence is to be performed unbroken. If you miss at a certain weight, do not increase the weight until you are successful through the entire sequence.
3. Recovery