Gymnastics pulling Technique development

on a 15:00 Clock, choose on of the following to work on

strict chin up/pull ups

kipping/ butterfly pull ups( or chest to bar pull ups)

bar muscle ups

ring muscle ups

Every 3:00 for 7 sets

Row 15/12 Cals

9 chest to bar pull ups

3 snatches

*score is the final weight on snatch, or last completed set of 3

Optional additional work:

Aerobic base work-choose on of the following for 30:00

run/row/bike(pacing should be at a conversational pace)