Thanks to everyone for coming out to our kipping skill clinic this morning. We saw a lot of progress on your kips in a short amount of time. Remember to focus on some easy to-do accessory exercises to get those lats POPPIN' off a couple times a week. Examples were bent over rows with kettle bells, Dumbbells or barbell with plate (Google search "pendlay row"), single arm bent over rows on a bench, focusing on 4-5 sets of 10-12 reps at a manageable weight where you're struggling on the last few reps of each set. Also negative pull-ups are perfect for increasing overall lat strength, shoot for 5 sets of 3-6 reps with a 4-5 second eccentric decent. You'll get crazy strong and busting out kipping pull-ups in every WOD in no time.
7 Squat cleans (135/95#)
14 Push ups
*Rest 60 between rounds
Hang Snatch - 3 second pause just below knee - 5x3 @ 75%
Hang Clean with Split Jerk from front then one from behind the neck 5x3 @ 75%