Tabata pull-ups or kipping swings
Today’s skill work can be approached in a number of ways. If you are experienced with kipping pull-ups use this opportunity to work on holding straight sets in each round using traditional Tabata scoring. Keep in mind that we often see the kipping pull-up skill work on the minute and this effort will essentially be twice as hard as that format! If you are new to the skill, work on linking together the hollow and arch position in each interval.
5 Rounds with one minute on each station
Alternating kettlebell clean & jerk 32/24 kg
Sandbag cleans 100/70 lb
Today’s workout is a five round interval workout with two stations and one minute of rest. The kettlebell clean and jerk starts from the floor and ends with the kettlebell locked out overhead. Kettlebell clean and jerks pose an added level of difficulty as they are somewhat awkward to lift. You’ll want to start with the kettlebell between your legs and rotate your arm as you bring the weight up to the shoulder so it lands in a good position to press out overhead. To start another rep reverse the process and switch hands while the the bell is on the floor. We potentially have a high number of sandbag cleans in today’s workout. if possible try to alternate the shoulder you are throwing the sandbag over to distribute the work evenly on both sides.