Skill

Tabata Toe-to-bar or kipping swings

For our skill work spend your time practicing one set of kipping toe-to-bar in every twenty second work period. If you are new to the movement practice connecting kipping swings and getting your knees as high as possible while maintaining a fluid hollow-to-arch swing.

WOD

AMRAP in 20 Minutes

40 Double unders
20 Alternating dumbbell snatch 50/35 lb
10 Weighted dumbbell step ups 50/35 lb 24/20″

Workout notes

This workout is a long duration triplet with one bodyweight movement and two weighted movements. Start by knocking out a moderately difficult set of double unders. If you are still working on the movement scale the total set size to a number you could complete in under a minute while fatigued.  If are scaling to single unders use this opportunity to attempt one or two double unders in every round.  Test out both movements with your dumbbell prior to the workout.  You should be able to easily complete consecutive snatches as touch and go or with a quick reset on the floor.  Hold the dumbbell goblet style and test out your box height for step-ups before the workout starts.  Remember to keep your torso upright and to utilize your legs as much as possible rather than the low back.