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August 31, 2015


EMOM for 10 Minutes
3 Push Jerks

For the skill work today you are working on barbell cycling overhead.  Working from the floor clean the bar and then setup for 3 successive push jerks. New lifters should start light and focus on footwork by landing in a partial squat as you catch the bar overhead and then recover.

AMRAP in 12 Minutes
75 Double Unders
200M Run

Workout notes: Complete as many rounds as possible in 12 minutes of 75 double unders and a 200M Run.  If you are new to the double under make an honest attempt at as many double unders as you can..  You may not end up with a high score but you will get a good metabolic workout either way. If you are several minutes in to the workout and not able to achieve any reps then switch to single unders but make a double under attempt at the beginning of every round.

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