Tuesday 170509

Strength
Establish a 1RM Back squat

Skill
Pull-ups
Option 1: 
EMOM 12
2 Strict C2B + 5 Kipping / Butterfly C2B
Option 2:
10-9-8-7-6-5-4-3-2-1 Unbroken C2B or pull-ups (keep rests short enough to make these challenging, but allow enough time to move perfectly)
Option 3:
Progression work: Floor kips :: Jumping pull-ups :: Controlled kips on the bar :: Big kip + pull at the top :: Pull-up
Strength development: Banded strict pull-ups & ring rows

Sprint
Max rep unbroken power snatch 75/55 x 2