Skill

EMOM for 10 Minutes

[odd] Kipping Toe-To-Bar
[even] 40 seconds of double unders

Our skill work is a great opportunity to refine two common movements. You’ll have a total of 5 opportunities each to work on the kipping swing/toe-to-bar and double unders.  If you are new to the kipping swing  start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up as high as possible. Remember that this is skill practice so don’t start with a max set or use this to test your overall work capacity if you haven’t mastered these skills yet.  Start with small sustainable sets and try to maintain that effort across each round.

WOD

for time

21-18-15-12-9-6-3

Alternating dumbbell snatch 50/35 lb
Goblet squat 50/35 lb

Workout notes

Today’s workout features the dumbbell! Your score will be the total time it takes for you to complete eighty-four reps of both movements.  Choose one dumbbell to use for both movements.  Most likely you will want to choose your weight based on the snatch. Use a weight that lets you complete a large number of reps consecutively. You can perform touch and go reps or single reps but you’ll want to be able to quickly cycle through each set.  The same goes for the squats.  Use a weight light enough that you could complete each round in 2-3 sets at most.