Athletes will complete a general warmup with their coach and then spend 12-15 minutes on developing a stronger kip, breaking off into the group appropriate for their current skill level.
Level 1 - Athletes will work with their coach to complete the following
4 Rounds for quality
0:45-0:60 second active hang
0:60 second hollow hold
0:60 Superman hold
6-10 Hanging shoulder retractions
-Rest 0:60-0:90 seconds between rounds-
Level 2 - Athletes will work on small sets of 2-4 kips followed by 1-4 kipping pull-ups. Aim to complete 5-7 sets in the time allotted. Work on both the rings and bar will be permitted.
Level 3 - Athletes will spend this time working on consistent sets of pull-ups (regular or C2B) or muscle ups. Focus on small sets with perfect position and patient mechanics. Aim to complete 5-7 sets in the time allotted.
Every minute on the minute for 15 minutes, alternate between:
First: 10 Power snatches (95/65)
Second: 10 Box jumps (24/20)
Third: 10 Burpees over the bar
*Athletes may choose to increase the height of their box jump if they want to but they will also add 2 burpees (12 total burpees on the minute).