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Strength

A. Push Jerk: Build to a 5 Rep Max; Tempo 3201

Then 

3 x 3 @ 90% Tempo 3201

 

Skill Work

-
Kipping Pull up : Max Reps 

then 

5 x 60% of Reps 

 

-Kipping  Ring Dips: Find Max Reps

Then 

then 

5 x 60% of Reps 

 

Workout

50 Cals Rest 5 Minute x 3 Rounds 

 

 

 

 

 

 

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