5 rounds for time:

10 power cleans 65/95

10 pullups

10 KB swings 35/53

10 sideways box jumps R

10 sideways box jumps L

100 rope jumps

Post time to comments.


The most important part of the kip, is to elevate the hips.  Elevating the hips forcefully, with the right timing, will make it possible to transfer horizontal momentum into vertical motion.  

This is where most go wrong.  

After you get the swing going (from the shoulders) practice elevating the hips on your way to the bar.  Have someone watch you.  If you never make it to the position you see below, you'll continue to struggle getting that kip!  


Amanda elevates her hips, putting her body in perfect position to complete a kipping pullup.