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October 4, 2017

Skill

EMOM for 10 Minutes
Straight set of Kipping Pull-Ups

For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work.   If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down. If you are able to string together 10 or so c-kip pull-ups talk to a coach about learning the butterfly pull-up!

WOD

AMRAP in 9 Minutes
6 Burpees over the bar
3 Hang Cleans 185/125lb

Workout Notes: Today’s workout is on the shorter end with a low rep count for both movements. We will be performing the burpees laterally with a jump over your bar to complete the rep.  Do your best to maintain the jump over the bar throughout the workout as it is the toughest standard. If you can not jump for any reason, stepping over the bar is a great scaling option.  The hang clean weight is meant to be challenging today.  This is a great opportunity to bump up the weight a bit, but make sure that you can connect all 3 reps for at least the first few rounds.  Remember that we are doing hang cleans, which means before you perform your first rep in any set, you will start with a deadlift, bringing the bar to the hang, before starting in on your cleans.

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