Skill

EMOM for 10 Minutes
Straight set of Kipping Pull-Ups

Spend ten minutes workout on a straight set of kipping swings or pull-ups.  If you are already able to performing kipping pull-ups attempt to hold the same number across all ten minutes. That means starting easy and making sure you don’t hit failure early on.  Remember each round increases in difficulty as you get more fatigued.  If you are new to the movement practice just the swings and work on alternating between hollow and arch while hanging from the bar. If you have mastered the kipping pull-up and are able to do solid sets of 10, talk to your coach about starting to learn the butterfly swing.

WOD

5 rounds for time
30 Air Squats
15 Power Cleans 115/75 lb

Workout notes: Don’t be fooled by the lighter weight on the barbell and the bodyweight squats! The load on the barbell should be fairly light, something that you could perform in “sets” during each round.  If you are starting with a weight you need to perform single repetitions with you may be going a little too heavy for this workout, aim for 2-3 sets per round with the weight you choose.  Make sure to hit full range of motion on the squats all the way through!