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February 6, 2017


EMOM for 10 Minutes
Straight Set of Kipping Toes To Bar

Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Remember that this is skill practice so don’t start with a max set! Start with small sustainable sets and try to maintain that effort across a the entire 10 minutes.  If you are only able to link 2-3 at a time successfully feel free to do two small sets per minute to get more volume in, but don’t work for longer than 30 seconds within each minute to allow yourself to recover before your next set.


For time

Hang Squat Clean 115/85lb
Push Press 115/85lb

Workout Notes: For today’s workout you will be starting with 10 reps of each barbell movement and working your way down from 9 to 8 etc. until you complete 1 rep of each movement to finish. The weight on your barbell should be mildly challenging, but you should be able to complete sets of each movement throughout the entire workout.  If you end up doing single hang squat cleans or push presses at any point besides the last round, you have gone too heavy.  Make sure that you test both movements with the weight on your bar before the workout starts.  Most likely one of the two movements will be more difficult so make sure that you can sustain both the squat and the press with the weight you choose for the duration of the workout.

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