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August 20, 2014

Skill

E2MOM for 10 Minutes

3 Split Jerks

Working from the floor perform 3 Split Jerks every 2 minutes.  We performed 2 split jerks every minute on the minute on August 8th.  If you participated in that and it went well you can try loading up a little bit more weight. We are doing less reps overall with double the rest.  Practice quick feet and focus on your recovery. Your front foot should come back first followed by your back foot.  Catch the bar with soft knees after your have recovered from the jerk and begin the next repetition.

WOD

For time

15-12-9-6-3

Burpee Box Jump Overs 24/20″
Hang Power Cleans 155/105lbs

Workout notes: Burpee box jumps with a two footed jump will make the hang power clean very difficult!  You can scale the box jumps to step overs to give you a little bit of recovery between rounds of the hang power clean or choose a low box.  If you are ready for a challenge bump up the weight you normally use for this exercise but absolutely choose a weight that is well below your 1RM.  The bar will be hard to hang onto as you get into the later rounds so keep that in mind! Make sure you can do sets from the get go.

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