I trained with the 5 p.m. Elysium class while Marlie had a much needed play date at Luca's house.
Warm-up: row 500m; shoulder pass thrus
Skill 1: box jumps- grab a low box, 16-20in and practice jumping quickly back up after landing from the previous jump. Everyone has different ways to do this, some things that help include jumping slightly back off the box, landing and springing up and forward again; pausing at the top, then jumping down and up (so the rhythm is more like up... down/up... down/up).
Skill 2: kipping; work the regular or butterfly kip as applicable; don't go to failure, just nail a few reps at a time. I was able to practice butterfly pulls today which was fun. I feel like I may be able to string a few together very soon. Thanks Paul!
Be done with the skill work by 35min after.
Metcon: Five rounds for time:
5 power snatches
5 sumo dead-lift high-pulls all at 95/65lb
The biggest downside for me were my lungs, I just couldn’t breathe today! ***I finished in 7:44