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May 6, 2015

Skill

EMOM for 10 Minutes
[odd] Toes-To-Bar
[even] Rest

Use this time to work on improving your Toes-To-Bar by learning or refining your kip.   If you are new to the movement first work on bringing your knees to your chest and then extending the knee and pointing your toes at the bar.  Work on timing your swing so your body is behind the bar when you kick up.  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 but consider that you are resting for a full minute so you can push it a bit or work on improving your work capacity by performing more than one set.

 

WOD

3 Rounds for Max Reps

90 Seconds of Clean & Jerks 135/95lbs
90 Seconds of Rest

Workout Notes: Interval workout number two for the day! For most people you will be breathing much harder than during the skill work with the emphasis being continuous effort during each work period.  The total workout will last about 7.5 minutes including the rest periods but you will only be working for a total of 4.5 minutes in 90 second bouts.  The goal for this workout is to practice a repeatable and constant pace so work for the entire 90 seconds in set sizes that you think you can maintain.

 

 

 

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