Skill
10x30s
straight set of toe-to-bar

You’ll have ten attempts to jump up for a straight set of kipping toe-to-bar today. We often see this skill on a minute timer but today we’ll be working every thirty seconds. If you’re not quite ready for full range of motion toe-to-bar you can choose to work on more of a knees to chest. If you want to work on the kipping skill on it’s own feel free to complete a set of swings every thirty seconds rather than toe-to-bar.

Workout of the Day
AMRAP in 15 minutes
10 alternating dumbbell hang clean & jerks
10 weighted step ups
10 box jumps

You’ll need a dumbbell and a box to get through today’s fifteen minute AMRAP. Grab a dumbbell you are fairly comfortable with for both the hang clean and jerks and weighted step ups. Completing all ten reps of the alternating clean and jerks unbroken should not be out of the question. For the step ups feel free to hold the dumbbell any way you would like. Test out a few options before the workout starts and practice fast transitions from one movement to the next. After the step ups you can set your weight down and move on to ten box jump reps to complete the round. Make sure to land with your chest up and stand up tall to complete each box jump rep. Your score for this workout will be total rounds completed plus any extra reps.

standard: 35/20 lb, bodyweight step ups
rx: 50/35 lb, 24/20″
sport: 65/45 lb, 24/20″
overachiever: 75/55 lb, 24/20″

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If you don’t have something that works for the step ups or box jumps you can substitute weighted lunges for the step ups and broad jumps or find something to physically jump over for the box jumps. Your score for this workout will be total rounds completed plus any extra reps. See you on the leaderboard!