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August 19, 2015

Skill

EMOM for 10 Minutes
Hang Power Clean + Push Press

Todays skill work is a hang power clean + push press. The limiting factor here will be the push press.  Choose a weight that you can maintain through all 10 minutes. If you choose to add weight as you go make sure that you only do so if you are catching the bar in a power position with your feet under your hips and that you are still able to push press the weight rather than dropping under the bar like you would with a push jerk. Focus on quick elbows and dropping under the bar for the power clean. On the push press keep your chest up in the dip and squeeze your legs and butt as you drive the bar over head.

WOD

AMRAP in 12 Minutes
200M Run
20 One-Arm Dumbbell Clean & Jerks 45/30

Workout Notes: You can split up the 20 reps however you would like between each arm. The dumbbell should tap the ground between each rep if you are doing multiple reps in a row. The same technique you were using for the power cleans during your skill work will apply here.  Drive with your legs and hips and get that elbow under fast. You can drop under the dumbbell here for the jerk which should be a little more efficient and save your arms.

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