Athletes will spend 12 minutes working on specific goals as it relates to their ability with the kip.
Level 1: Practice the movement. Build strength and confidence in the shoulders.
Level 2: 4-7 sets of 8-12 unbroken pull-ups with 0:90 rest between sets
Level 3: 4-7 sets of bar or ring muscle ups (focus on position and unbroken sets as long as mechanics stay the same)
5 Rounds for time
5 Handstand push-ups
3 Power cleans (165/125)
*There will be a 16 minute time cap on today's metcon.