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September 19, 2016


EMOM for 10 Minutes
10 Double unders + Straight Set of Kipping Toe-to-bar

Today’s skill work will involve two movements.  Give yourself about 30-40 seconds to perform a set of double unders followed by a short set of toe-to-bar. If you have difficulty with the double under make scale the number down to a sustainable set or perform a number of “attempts” every round.  Scale the toe to bar to kipping swings or knee raises.


5 Rounds

3 Minutes of
10 Box Jumps 24/20″
8 Dumbbell Snatch 45/30 lb
6 Goblet Squat 45/30 lb

1 Minute of rest

Workout notes: This workout will be scored as you would score the workout “chief”. Count your total number of rounds completed and additional reps in any unfinished rounds. Restart with the box jumps during every 3 minute interval.  Start out with a strong effort but don’t go “all out”.  Your goal should be to maintain your round and rep count during every interval.  The dumbbell snatch does not have to alternate but do try to distribute the work evenly across both arms.

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