Skill

[odd] straight set of kipping toe-to-bar
[even] 30 seconds of drag rope double unders

Use this time to practice your kipping swing or toe-to-bar with a kip as well as double unders. We’ll be using a one minute interval timer, alternating between movements which will give you five attempts at both skills.   If you are new to toe-to-bar start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. On the even minutes work on double unders for about thirty seconds.  If you are new to the skill grab a speed rope and start with single unders.  Make a double under attempt every three or four reps.  When you are able to maintain that pattern you are ready to try consecutive double unders.  Experienced jumpers should try triple unders or work with the drag rope.

WOD

for time

400M Run
50 Alternating dumbbell snatch 50/35 lb
400M Run
35 Alternating dumbbell snatch 50/35 lb
400M Run
20 Alternating dumbbell snatch 50/35 lb

Workout notes

Today’s workout is a three round task priority couplet with running and dumbbell snatches.  For the snatches we’re starting with a large set and using drop sets in each round. Start with a moderate effort run in the first round and try to repeat the same split times as you get fatigued.  For the dumbbell you should be using a weight that you lets you knock out most of each round by starting with a large set. With the drop sets you should hopefully be able to keep the intensity high in each round.