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June 23, 2015

Skill

EMOM for 10 Minutes
[odd] Knees-To-Elbows
[even] :30 Second Handstand Hold

Use this time to work on improving your Knees-To-Elbows by learning or refining your kip.   If you are new to the movement first work on bringing your knees to up above parallel.  Work on timing your swing so your body is behind the bar when you bring the knees.  Experienced athletes work on efficiency and speed by utilizing a smaller kip and actively pressing down with your shoulders.  Perform one sub-maximal set each round.  On the alternate minute perform about :30 seconds of a handstand hold.

WOD

AMRAP in 8 Minutes
50 Double Unders
20 Kettlebell Hang Snatch 24/16kg

Workout notes:  Both of the movements featured here have a baseline level of skill that needs to be mastered. TThe kettlebell snatch should be performed from the hang and reps may be performed consecutively in any manner that you like but distribute the work evenly on both arms by the end of the workout.  The kettlebell snatch is a difficult movement that will take some practice so give it some time before you ditch the odd object and go with a dumbbell.

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