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April 20, 2016

Skill

EMOM for 10 Minutes

1 Power Cleans

Perform 1 Clean every  minute for a total of 10 rounds. The weight you choose should be in the  light to moderate effort range.  Consider this as primarily skill work but going a little heavier than you might normally with a complex of multiple reps is okay. Increasing slightly as you establish good mechanics is also an option.  An appropriate weight would likely be a little more than 60% for newer lifters. Experienced lifters will notice there is a lot of recovery time so you can bump the weight a little bit.

WOD

AMRAP in 10 Minutes
10 Push Press 115/75 lb
30 Double Under

Workout notes: Remember that for the push press you will be working on an explosive dip and drive just as in the jerk but you will finish pressing overhead with only your arms rather that re-bending your knees to catch the weight.  If you don’t quite have double unders yet give the movement an honest effort by at least attempting a few double unders every round.

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