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April 25, 2018

Skill

Tabata knee to elbows

Today we are working on a different skill that will feel similar to toes to bar.  The mechanics will be very much the same, but rather than sending your toes to the bar you will want to bend your knees and elbows as your body moves behind the bar so that the two make contact.  Actually touching your knees to your elbows can be very difficult so if you’re not quite there yet work on getting your knees as close to your elbows as possible with every rep.  We’ll use the Tabata timer which will give you the opportunity to attempt one or maybe two small sets in each round.

WOD

7 Rounds of 2 minutes on 1 minute off

3 sumo deadlift high pulls 95/65 lb
6 push press 95/65 lb
9 front squats 95/65 lb

Workout notes

Today’s workout is a tough interval style workout with a light benchmark weight.  The load we’re looking for in this triplet is one you could easily do each movement unbroken with when fresh as well as deep into the workout. Likely most of us will to need to pace this by inserting rest between movements or rounds even if you use a light load.  We’ll score this workout like you would score the workout “The Chief”.  Your score will be the total number of rounds you finish plus all of the additional reps you complete.  Remember to restart with the sumo deadlift high pull with every two minute restart.

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