Skill

EMOM for 10 Minutes

10 Drag rope double unders

then

Straight set of toe-to-bar

We’ll use a one minute interval timer for today’s workout. Ten minutes will be on the clock to work on two difficult skills.  Start every minute with a small set of drag rope double unders.  The idea here is to practice the skill and keep yourself somewhat fresh for a sustainable set of kipping swings or toe-to-bar.  If you are still working on mastering double unders the drag rope will probably increase the difficulty of the movement so scale to a speed rope if you are in that boat. Give yourself a twenty second cap for the double unders and then move to the pull-up bar.

WOD

3 rounds for time

400M run
21 push jerks 135/95 lb
12 front rack walking lunge steps 135/95 lb

Workout notes

Today’s three round triplet has a heavy emphasis on the barbell. You’ll want to test out large sets with both movements to make sure you have your weight dialed in.  Push jerks can get ugly if you are unable to string together reps so use a weight you are certain you can start each round by knocking out a large chunk of reps.  The lunges don’t need to be unbroken but ideally you can finish all twelve reps in at most 2-3 sets.