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 or toes as high as possible while maintaining a fluid hollow-to-arch swing.

WOD

AMRAP in 20 Minutes

5 Hang power clean 155/105 lb
10 Push-up
15 Double under

Workout notes

We have a long duration triplet on the menu today.  Each round starts with a set of five heavy hang power cleans.  If you are bumping up the weight on your bar today be sure that a set of five is doable.  Going unbroken isn’t required of course but if the load is so heavy that you are forced to do single reps, you have gone too heavy.  Scale the push-ups to a standard you can maintain under fatigue rather than progressively scaling as you get deeper into the workout. Finish each round with a small set of double unders. The recommended double under sets are small so if you are starting to get proficient at the movement this is a great opportunity to go for the benchmark number but give yourself a 30-45 second cap to complete those reps in each round.