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April 24, 2015

Skill

E2MOM for 10 Minutes
Push Jerk+Split Jerk

Working from the floor, perform the Push Jerk+Split Jerk barbell complex every 2 minutes  for 5 rounds.   This complex will require you to first perform a push jerk and then catch the bar with soft knees, reset your stance and perform a split jerk.    Work up to a moderate effort weight for the complex.  Target a weight that is higher than what you would use in a metcon but most lower than your 1RM push jerk or split jerk.  You may also attempt to increase weight every round.

 

WOD

For time

21-15-9
Deadlift 225/155lbs
Toes-To-Bar

Workout notes: For today’s workout warm up to a deadlift load that you can perform 21 in at least a few sets. Your deadlift should be around 60% or less of your 1RM. If you are stuck performing single reps for the entire workout you may have gone too heavy.  Scale the toes-to-bar to knee tucks or some kind of sit-up if you are at risk of tearing!

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