Skill

EMOM for 10 Minutes

Straight set of Toe-to-bar

Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement 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. Remember that this is skill practice and we have a high volume of shoulder work today so don’t start with a max set or use this to test your overall work capacity unless you are very familiar with this skill.  Start with small sustainable sets and try to maintain that effort across the entire 10 minutes.

WOD

AMRAP in 15 Minutes

9 Front squat 95/65 lb
3 Strict Press 95/65 lb
6 Push Press 95/65 lb
9 Push Jerk 95/65 lb

Workout notes

Today’s workout is all about the barbell.  Each round starts with a set of front squats before a difficult triplet of overhead barbell movements.   You will want to test all four movements but pay particular attention to the strict press.  Most of us will find the small set of strict press to be the most difficult of the overhead movements so you should base your weight off of that movement.  The time domain for this workout is fairly long so plan on breaking up the overhead complex where necessary.  In a long workout like this a few extra cleans with strategic rest will pay off.