Skill

EMOM for 10 Minutes
[Odd] 30 Seconds of Kipping Pull-Ups
[Even] 15 Second Seated Leg Raise

The skill work today focuses on two basic bodyweight movements that do take some effort to master. In order to move well with kipping pull-ups you’ll need a baseline level of strength and coordination so first master kipping swings and strict pulling strength before attempting that movement.  If you do not have the strength quite yet banded pull-ups can help but if you have been stuck there for a while try jumping pull-ups with a static hold and slow lower down.  The seated leg raise amounts to a scaled version of an L-sit.  While sitting on the ground reach forward and place your hands on the ground at about knee level.  From there raise your feet in the air compressing the hip flexors.

WOD

2 Rounds for time
100 Double Unders
20 Hang Power Cleans 135/95 lb

Workout notes: The suggested barbell weight in today’s workout should be something that is fairly light in weight in comparison to your 1RM. Going unbroken is not required but you should be able to perform the rounds of 2o in a small number of sets.  If you end up performing singles in early on you may have gone too heavy.  A large set of double unders can be difficult when compared to smaller set sizes but you are encouraged to go for double unders rather than jump right into single unders.