Dip Bottom Stretch - 4x8
Choke two bands together and throw over appropriate height pull up bar. Greens would be ideal but be smart.
Allow a deep stretch with elbows as close to the body as possible. Hold this position for a 3-5 count. Press down to full extension with turnout. Elbow pits and palms should be facing completely forward. Hold for a 2-3 count.
B.
Class snatches should be from the hang. Above the knee.
C.
End position drilling:
EMOM for 12 minutes:
Odd Minutes
1-3 bar below clavicle strict pull ups
Even Minutes
3-5 regular kip c2b pull ups
Volume is low for a reason. At the top of both movements, head neutral with eyes straight, feet/knees together, legs straight, hollow position with entire body pretty much vertical. No snaking either movement.
Demo: http://instagram.com/p/wjXhpmHKKH/ (left and right frames at start show correct and incorrect forms of strict pull up. Next, left frame only, shows matching kipping c2b.)
D.
For time:
30 Strict HSPU
30 T2B
30 Strict HSPU
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