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November 19, 2014

Skill

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

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.  On the alternate minute perform :30-45 seconds a plank hold.  If you can hold the position for most of the minute that is fine but make sure it doesn’t knock you out of the skill work!

WOD

For time

10-8-6-4-2

Burpee Box Jump 24/20″
Squat Clean 155/105lbs

Workout notes:  This workout is relatively low in the total rep count but don’t discount the two movements! The Burpee with a high jump is way harder than a vanilla burpee or a burpee over the bar.  Heavy squat cleans will tax your legs so be careful with your box jumps after you do the barbell movement.  If you are having trouble figuring out the mechanics of the squat clean, don’t push it!  Perform a power clean and front squat for each rep. Setup and make sure your knees are out and you are squatting with your elbows up.

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