Skill

EMOM for 10 Minutes
straight set of strict pull-ups then 20 seconds of double unders

For our skill work today we’ll be working on two bodyweight movements.  Working on these movements on an interval timer and allowing some rest in each round should help to lower the intensity and allow you to work on the strength and skill required.  Start each round with sub-maximal set of strict pull-ups then immediately work for about 20 seconds on double unders.  Be sure to give yourself a few seconds of rest in each round prior to starting your next round of strict pull-ups.

WOD

AMRAP in 12 Minutes
1-2-3-4-5-6-7 …
Power clean 185/135 lb
2-4-6-8-10-12-14 …
Lateral burpees over the bar

Workout notes: Our workout of the day for December 15th is a combination of two difficult movements. We’ll use an ascending rep scheme and benchmark the workout with a moderate load on the barbell.  All of those factors should make this quite a challenge.  The best strategy for the barbell will most likely be single repetitions with short rest between attempts. If you are not usually RX’ing workouts this would be a great opportunity to bump up the load you normally use slightly.  Burpees will be most difficult performed with a two footed jump over the bar.  Scale to step overs if for any reason you should not jump but not because it’s easier! Add some rest if needed and keep your movement consistent.