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April 11, 2016

Strength

EMOM for 10 Minutes

1 Squat Clean + 2 Front Squats

Today we’re working up to a strong effort 3 complex of 1 squat clean + 2 front squats.  Practice catching your squat clean with your elbows up and riding the bar down to your deepest squat.  If you are having trouble hitting each position keep the load light and work on technique.    As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a little bit in the front squat and load the bar onto your torso. That should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way. This is a repeat from March 31 so if you were able to participate in that workout attempt to repeat or improve your effort!

WOD

AMRAP in 8 Minutes

3-6-9-12-15 …
Squat Clean 155/105 lb
Burpee

Workout: You should have a good idea what would be an appropriate weight in this workout after completing the skill work.  The “Rx” weight is suggested to be a little heavier than what you might normally see in a metcon but we’re still looking for a weight that is in the 60% range of what your max effort is.  Single repetitions are totally fine but the weight you use should be one that you can cycle fairly quickly.

 

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