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June 19, 2017


EMOM for 10 Minutes
:30s Toes to Bar
:30s Rest

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. You will have 30 seconds to work within each minute so feel free to jump up for as many sets as you would like. If you are comfortable with this skill use this time to test your capacity and keep track of how many reps you are able to complete across the 10 minutes.


For time
Front Squat 155/105lb
Power Clean 155/105lb

Workout Notes: For this workout the rep scheme may look a little tricky.  For each round you are always performing 11 reps. When you have reached the halfway point you will have completed most of the squats and have a lot of power cleans remaining. The workout should feel like a sprint but for that reason you’ll want to pace the first and last few rounds somewhat.  You will have one barbell for this workout so make sure to choose your weight wisely.  For most people the front squat will be the tougher of the two movements.  Choose a weight that allows you to do the first 10 squats in no more than 2 sets. Quick singles are ok for the power cleans, but make sure you are able to keep moving without terribly long rests for the duration of the workout.

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