Skill

Tabata Toe-to-bar or kipping swings

For our skill work spend your time practicing one set of kipping toe-to-bar in every twenty second work period. If you are new to the movement practice connecting kipping swings and getting your knees or toes as high as possible while maintaining a fluid hollow-to-arch swing.

WOD

AMRAP in 20 Minutes

16 Hang power clean 115/85 lb
8 Front rack walking lunge steps 115/85 lb
400M Run

Workout notes

We have another long workout on the menu today.  There’s a heavy emphasis on the barbell with a large set of hang power cleans coupled with a set of walking lunges.  Be sure to test both movements and adjust your load based on which movement is harder.  You’ll want to be able to knock out large sets with both movements.  For the hang power cleans starting with a large set and finishing each round in 2-3 sets would be a good target.  As far as the lunges go you have four reps per leg in each round so ideally you should be able to hit a set of eight while fresh.