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November 7, 2017


EMOM for 10 Minutes

[odd] Straight set of Toe-To-Bar or kipping swing
[even] 30 second arch hold

Our skill work is a great opportunity to refine two common gymnastics movements. You’ll have a total of 5 opportunities each to work on the kipping swing/toe-to-bar and arch hold.  If you are new to the kipping swing  start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up as high as possible. Remember that this is skill practice so don’t start with a max set or use this to test your overall work capacity if you haven’t mastered these skills yet.  Start with small sustainable sets and try to maintain that effort across each round. On the even rounds lay down and hold the arch position for as much of the 30 seconds as possible.  For an added challenge try holding a pvc pipe during your arch hold!


AMRAP in 10 Minutes
10 Hang Power Clean 185/125 lb
100M Run

Workout notes: Today’s workout is a time priority couplet that is formatted a little bit like an interval style workout where we have a heavy weightlifting movement and a short run to use as a bit of recovery.  The benchmark weight for the workout is on the heavy side so use this opportunity to test a little bit heavier load than you might normally use in a high rep metcon.  If you do choose to bump up your load on the barbell you’ll want to make sure you choose a weight with which you can perform each round in 2-3 sets.  If you find that you need to perform single repetitions early on you have gone too heavy. Remember to review the hook grip! If you aren’t already used to the hook grip when lifting you will definitely want to use it on this workout! Although uncomfortable at first, commit to the hook grip and stick with it for all of your weightlifting

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