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August 31, 2016

Skill

Split Jerk
1-1-1-1-1

Work up to a strong effort split jerk for the day. Start with a light load and add weight in small increments only if each lift is technically sound.  Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of the foot. Press yourself under the bar and finish with your arms fully extended before you recover your feet.  If you are new to the lift keep the load light and practice perfect movement.

WOD

AMRAP in 8 Minutes
10-20-30-40-50 …
Sit-Ups
Alternating Jumping Lunge Steps

Workout notes: This workout is a time priority workout with two bodyweight movements.  The sit-ups might feel easy early on but all movements increase in difficulty as the number of reps increase so go easy at first. Consider round one and two as a bit of a “warm up”.  Jumping lunges are difficult no matter how many reps you are doing so pace yourself but stick to the movement standard. For jumping lunges we’re looking for vertical movement from the bottom of the lunge with both feet off of the ground. Keep your mechanics the same throughout the workout and just add more rest if you need to rather than scale to walking lunge steps.

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