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August 29, 2014

Skill

EMOM for 10 Minutes

3 Power Clean

Work up to a moderate load and perform 3 Power Cleans every minute.  Work on pulling the bar off of the ground with your hips sitting low.  Keep your back angle the same as you pull off of the floor and then open the hips to create vertical drive. Catch the bar in a partial squat and with your elbows up.  TnG is okay but make sure that each lift is under control.  We performed this same rep scheme E2MOM on August 11.  You can test the workout with the same load if that went well for you or use a lighter weight because you’ve got double the volume!

WOD

4 Rounds for reps

1 Minute Box Jumps 24/20″
1 Minute Push Ups
2 Minutes Row For Calories
2 Minutes Rest

Workout notes: This workout starts with everyone working in two minute waves.  Perform as many box jumps and push ups as you can at those stations and then finish with 2 minutes of rowing at max effort before resting.  Remember you can jump up to the box rest and step down rather than switch to step ups.  Try working with small sets of push ups so you avoid hitting failure!

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