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August 5, 2016

Skill

EMOM for 10 Minutes
1 Power clean & 2 Split Jerk

Today we feature another part of the clean & jerk  by focusing on the  split jerk.  If you were able to participate yesterday you practiced the squat clean with extra front squats.  For this complex work with a weight light enough that you can clean it from the floor and catch in a partial squat before you setup for your jerk sequence.  You will need to mange bringing the bar down from overhead safely and for that reason you load may be much lighter than what you work with for strong effort lifts.

WOD

4 Rounds for reps with 1 Minute at each station

Row for calories
Wall Ball Shots 20/14 lb 10/9′
Two arm Dumbbell Deadlift 45/30 lb
Rest

Workout notes: This workout will be scored as you would score the workout fight gone bad.  Count the total repetitions you accumulate over the entire workout and come up with one large number.  In this format we start with the more accessible rowing and increase to progressively more difficult movements during the second and third minute.  You could possibly game the workout by going easier on the first two movements to save energy but that is not the intent of this format! Start at a sustainable but strong effort pace and workout to maintain that for all 15 minutes!

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