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January 29, 2014

Skill

E2MOM for 10 Minutes
A sustainable set of  Kipping Toes-To-Bar then immediately do 30 Double Unders(or a max set if less than 30). Rest for the remaining time in each round.

For the TTB work on timing your swing with your knees tucked to your chest and then extending the toes at the bar.  Don’t worry about the total number of reps but focus on good sets of repeated swings.  Scale the movement by performing knees to elbows, or knee tucks on the rings.

If you are still struggling with Double Unders.  Attempt a few in about 30-45 seconds of work. You never know when they are going to click.  Try to get as many as you can during that time.

WOD

AMRAP in 15 Minutes
5 Hang Power Cleans 155/105lbs
10 Lateral Burpee Bar Hops
200M Run

Off Ramp WOD

AMRAP in 15 Minutes
5 Hang Power Cleans
10 Lateral Burpee Bar Hops
200M Run

If you are new to the olympic lifts go light and work on perfecting the hang power clean. Catch the bar in a partial squat position with your elbows up and the bar resting on the body.

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