Skill
EMOM for 20 Minutes
[odd] 1 Squat Clean + 2 Front squats
[even] Straight set of kipping pull-ups
We’re working on several difficult skills today in another round of some longer duration skill work. We’ll use the minute timer with ten rounds for each movement. That gives a little more rest than you might encounter in shorter format interval work. With the extra rest you will most likely be able to bump up the weight a little on the bar and attempt bigger sets of pull-ups to work on building your endurance here. If you are new to pull-ups you can use this time to practice your kipping swing or build some strength with ring rows or strict pull-ups with a band!
WOD
AMRAP in 6 Minutes
Wall ball shots 20/14 lb 10/9′
Workout notes
A short and sweet single element workout is on the menu today. You’ll have six minutes to complete as many wall ball shots as possible. If you are familiar with the workout “Karen” you can use the same strategy and start with several large sets before tackling smaller sets with short rest. Do your best to keep the medicine ball moving and keep that ball in the air for as much of the six minutes as possible!