Skill

EMOM for 10 Minutes

[Odd] 30 Seconds of Kipping Toes-To-Bar
[Even] 30 Second Active Squat Hold

Use this time to work on improving your Toes-To-Bar by learning or refining your kip.  Work on timing your swing so your body is behind the bar when you bring your toes to the bar.  If you are new to the movement or unable to use the kip efficiently, scale to Knees-to-Elbows. Experienced athletes work on efficiency and speed by utilizing a smaller kip and actively pressing down with your arms.  The active squat hold is very simple, at the bottom of your squat focus on keeping your torso upright and forcing your knees out. Most athletes will need to break up the movements at some point, so stop and rest if you need to in order to keep your mechanics good.

WOD

EMOM for 8 Minutes

[odd] Power Cleans 135/95 lb
[even] Ring Dips

Workout Notes: This workout is an EMOM that will be scored as you would a “Fight Gone Bad” style workout.  Ring dips have a high strength bias so focus on keeping the rings close to your body and using an efficient kip. Perform push-ups or use a band if you are unable to perform ring dips. Power cleans are a movement that we see on a weekly basis so use a weight you would normally use in a metcon if you are unable to go prescribed.