Skill
EMOM for 10 Minutes
Straight set of Toe-to-bar
Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Remember that this is skill practice and we have a high volume of shoulder work today so don’t start with a max set or use this to test your overall work capacity unless you are very familiar with this skill. Start with small sustainable sets and try to maintain that effort across the entire 10 minutes.
WOD
AMRAP in 10 Minutes
10 Hang clean & jerk 115/85 lb
30 Double unders
Workout notes
We have two movements in today’s workout. Each round starts with a tough set of barbell hang clean and jerks and finishes with a small set of double unders. Break up the set of ten as needed but be sure to load up the bar to a weight you can complete multiple reps in a row. If you are forced to stick with single repetitions, you have gone too heavy! If you are new to double unders this workout is a great opportunity to work on the skill. If thirty reps seems like a lot adjust the amount to a number that you could complete in about thirty to forty-five seconds. Scaling double unders for single unders is a good option as well but make a double under attempt in every round.
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