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! Advanced athletes should be working on stringing together sets of chest-to-bar pull-ups and testing your work capacity for this skill.
Front squat 155/105 lb
* 15 Sit-ups after every round
We have two elements in today’s workout. Your score will be the time it takes you to complete all fifty-five front squats and ten sets of fifteen sit-ups. The front squat set size is descending which should help you to keep the intensity high as the movement increases in difficulty as you get fatigued. The sit-ups however come in ten straight sets so the volume will be back loaded during the last few sets where you have only a few squats in each round. Choose a weight on your barbell that allows you to complete your first 10 squats unbroken even if it’s difficult.