20250311 - Skill Work: Chest to Bars & METCON

Warm Up:
2 Rounds
200 Meter Run
20 Jumping Jacks
10 Scap Pull Ups

2 Rounds
12 Banded Pull Aparts
12 Banded Pass Throughs
12 Kip Swings

1 Round
6 Strict/ Jumping Pull Ups
4 Kipping Pull Ups

Skill Work:
EMOM10
5-8 Strict Pull Ups
or
4-6 Kipping Chest to Bar Pull Ups
or
3-5 Butterfly Chest to Bar Pull Ups

METCON:
4 Rounds for Time:
12 T2B
10 Alternating DB Hang Snatch (50/35)
8 Chest to Bar Pull Ups
400 Meter Run

Score is time

Cool Down:
2-3 Rounds
Banded Lat Stretch - 1 minute per side
Childs Pose - 1 minute
Pigeon Pose - 1 minute per side