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December 1, 2014

Strength

EMOM FOR 10 Minutes
[odd] Sustainable set of Kipping Pull-Ups
[even] Sustainable set of Strict Push-Ups

Use the top of each round to work on a straight set of Kipping pull-ups.  Try to lower the intensity somewhat and work on efficiency.  A good kip will require you to coordinate the timing of your pull with the momentum transfer from your core.  If you do not have the strength to perform a bodyweight pull up with a kip, scale by using a band or by doing supine ring rows.

WOD

AMRAP in 10 Minutes

Squat Clean Thrusters 115/75lbs
EMOM 5 Burpees Over The Bar

Workout notes:  Compare your score to July 29, 2014   The workout STARTS with 5 burpees at the top of EACH minute including the first minute, you will then perform squat clean thrusters for the remainder of the minute.   Your score is your total number of squat clean thrusters completed by the end of the 10 minutes.  Pacing will be paramount!  In this type of workout you are doing a required amount of work at the top of every minute. Try a lower number of reps on the first minute and give yourself a lot of rest to maintain a steady # throughout.  Scale the squat clean thrusters by weight first or to goblet squats if your chest and elbows are caving forward. The most difficult form of burpee will be hopping over the bar but that will make those thrusters even harder than they already are.

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