Skill: Hollow Position in the Kip
Athletes will spend 14-15 minutes with their coach working on drills to improve their kip in either the pull-up, chest-to-bar pull-up or bar muscle up.
Every two minutes for 20 minutes, alternate between:
0:00-2:00 - 2-4 bar muscle ups + 8-12 HR push-ups
2:00-4:00 - 7 Thrusters (95/65) + 20-40 double unders