Skill

EMOM for 10 Minutes
Straight set of Chest-to-bar or chin over bar pull-ups

For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That usually means working on small sets of 2-5 for each round and performing chin over bar pull-ups rather than the more difficult chest to bar pull-ups. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work.   If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down. If you are able to string together 10 or so c-kip pull-ups talk to a coach about learning the butterfly pull-up!

WOD

AMRAP in 15 Minutes
10 Strict Press 95/65 lb
20 Front Squat 95/65 lb
10 Strict press 95/65 lb
200M Run

WORKOUT NOTES

Today’s workout has three different movements combined into a format that should give you an opportunity to build capacity in several different domains.  Each round has a total of 20 strict presses and 20 front squats.  Your capacity with the strict press should determine your load for the workout.  Without the assistance of the core/legs to drive the bar upward the difficulty of pressing overhead increases by a great deal.  We’ll break up the 20 presses into two sets of 10 with 20 front squats in between. The benchmark load is light for both movements so you should be able to complete each movement in 1-2 sets with your chosen weight.  Break up the rounds as needed but ideally you should be able to perform 10 presses and 20 squats unbroken when you are fresh with your chosen weight.  Use the 200 meter run as a bit of recovery but push hard to get back in the gym as quick as possible once you have recovered.