Kipping skill work for Pull Ups and Toes to Bar

 Warm up 3 rounds:

• 100 M run
• 10 OHS with PVC
• 10 Dislocates
• 3 strict T2 Bar attempts

II. Kipping Positioning

• 20 Sec Hold x 3 sets
• Superman Holds with PVC
• 5 Hollow rocks x 3 sets 
• 5 Superman Rocks x 3 sets
• PVC pulses

III. Partner Work

• 10 sec shoulder retractions x3
• Dead Hang pull up - or attempts
• 3 of 5 sets of swing stops
• 3 hand releases
• Partner spotted kips.
• For those who are trying to connect I will cover the transition. 

IV. Using the kipping mechanics to do the Toes to bar.

Skill Practice WOD:

5 toes to bar- strict ot kipping

10 deadlift moderate weight

5 kipping pull ups

25 double under or singles