Skill

EMOM for 10 Minutes
Straight set of kipping toe to bar then 20 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 with our new drag ropes. We’ll be using a one minute interval timer and start with a straight set of kipping toe-to-bar. 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. After you come off the bar you will spend 20 seconds working on drag rope double unders.  If you are new to the skill or the rope feel free to start with singles and 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.

WOD

AMRAP in 12 Minutes
10 Alternating dumbbell snatch 50/35 lb
20 Alternating dumbbell clean & jerk 50/35 lb
30 Air squats

Workout notes

We’re working double duty with the dumbbell today.  Start each round with a small set of dumbbell snatches before moving on to dumbbell clean and jerks.  In the snatch you’ll bring the dumbbell from the floor to overhead in one smooth motion. You can lower the dumbbell all the way to the floor and switch hands at that point or as you lower it from overhead.  For the clean and jerk, the dumbbell starts from the floor again but you’ll pass through a front rack before driving it overhead.  Ideally you should use the same transition for the clean and jerk as you did for the snatches.  The final movement in our triplet is the all important air squat.  The squat is an easy movement to attempt but difficult to master.  Do your best to move through your deepest range of motion without modifying your technique as you get fatigued.  The perfect air squat has your knees tracking over your feet and your chest upright throughout.