Tuesday 170425

Strength
Back squat with 3 second pause
4x2 @78%

Skill
Toes to bar
Option 1: 
EMOM 10
2 strict toes to bar + 8 kipping Toes to bar
Option 2:
10-9-8-7-6-5-4-3-2-1
Unbroken sets of toes to bar (keep rests short enough to make these challenging, but allow enough time to move perfectly)
Option 3:
15-20 minute progression
Superman to hollow on bar  High knees with controlled kip  Knees to elbow with controlled kip  Toes as high as possible with controlled kip  Toes to bar with controlled kip (small sets)

Sprint
10 GHD directly into ski-erg 30 second max effort x2 (score is cals on ski-erg)