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October 30, 2017


EMOM for 10 Minutes

[odd] 20-30 second handstand hold
[even] 40 seconds of double unders

Our skill work is a great opportunity to refine two common movements. You’ll have a total of 5 opportunities each to work on a handstand hold and double unders.  Keep in mind we have a high volume of overhead reps during the workout so go easy on the shoulders and use this as part of your warm up.  For beginners you can practice kicking up on the wall and holding for a moderate effort.  To really refine your handstand hold you want to do a wall facing handstand with your body up to the wall keeping your midline as tight as possible. If you’re ready, give free standing handstands a try.


AMRAP in 12 Minutes

10-20-30-40 … *
Alternating Kettlebell Clean & Jerk 32/24 kg

*10 Burpee Box jump 24/20 after every round

Workout notes: Today’s workout is a time priority couplet with a difficult ascending rep scheme for the weightlifting movement and a set number burpee box jumps.  You’ll start with 10 reps of kettlebell clean and jerks alternating arms with every rep.  For this movement we’ll take the kettlebell all the way to the floor for every rep.  Power clean the kettlebell to your shoulder while rotating it around your wrist so you have the bell in a stable pressing position prior to going overhead.  Keep your elbow tucked in and pointing down in the receiving position of the clean. From there we’re essentially performing a shoulder to overhead movement.  You can push press or push jerk the kettlebell overhead.  Each round ends with 10 Burpee box jumps so your score will be the round you completed all the kettlebell reps AND all the burpees plus any additional reps.  So if you completed the round of 20 and then got one burpee box jump in the round of 30, your score would be 20+31.

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