Kipping stability work and a bunch more!   CORE STABILITY & STRENGTH: :20 ACTIVE Hang Hollow Hold :20 ACTIVE Hang Superman Hold REST 1:00 (2 Sets)   STRENGTH: Every 3:00 for 4 total sets perform: 5 Single Arm DB Bench Presses (Each Arm)(Elbow next to your side) 10 Ring Rows


Snatch and some muscle endurance work so make sure you pick a WOD set up where you can continue to consistently move with minimal rest periods…   SKILL/POWER: 2 Rep Mid-Thigh Hang SQUAT Snatch (Plus a 50% 1RM Strict CTB Pull Up set between each Snatch set) * 20 minutes