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January 10, 2018

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Skill

EMOM for 10 Minutes
Straight set of Kipping pull-ups

For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work.   If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down. If you are able to string together 10 or so c-kip pull-ups talk to a coach about learning the butterfly pull-up![/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

WOD

for time

21-18-15-12-9-6-3
Hang Power Clean 115/85 lb
Push Jerk 115/85 lb

Workout notes

Our workout today is a task priority couplet with two barbell movements!  The benchmark load for the workout is on the lighter side.  It will be an advantage to be able to complete large sets of both movements as you work through each round. Remember to review the hook grip! It may feel a bit awkward at first but it’s very helpful during a workout like this![/vc_column_text][/vc_column][/vc_row]

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