Skill

EMOM for 20 Minutes
[odd] Straight set of kipping HSPU
[even] 3 TnG Power cleans

Our skill work is a little bit different that what we have encountered in the past! We have two difficult skills on the menu but we’ll spend twenty minutes working on them.  This format should give you a lot more rest than you would get if either of these movements were presented in a ten minute EMOM.  You’ll essentially have two minutes between movements which helps to lower the intensity and let you focus on the skill.  Try to hold larger sets of HSPU and if possible bump up the load on your power cleans while still maintaining touch and go reps.

WOD

AMRAP in 5 Minutes
3-6-9-12-15-18…
Kettlebell swings 32/24 kg
Box Jumps 24/20″

Workout notes

Pairing a short high intensity workout with low intensity skill work makes for a great combo!  Your goal for this workout should be non-stop movement at a high intensity. Use a kettlebell weight you could easily complete the round of at least fifteen unbroken while fresh. Do your best to transition quickly and use short rest for this workout.  We’re looking for a short, sprinty all out effort!