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December 27, 2013

Skill

1RM Squat Clean

New lifters should work with a light weight and perform the  Power Clean + Front Squat complex.  Work on riding the bar down into the squat until you can catch it in the bottom.   Increase weight only if your form is under control.  Don’t worry about maxing out today.

WOD

AMRAP in 12 Minutes
5 Clean And Jerks 155/105
15 Wall Ball Shots 20/14lbs

Off Ramp WOD

AMRAP in 12 Minutes
5 Clean And Jerks
15 Light Goblet Squats 

Remember to protect your back with each pull from the floor.  Don’t allow your back to round under fatigue.  If your squat mechanics are breaking down when doing wall ball shots, perform weighted goblet squats and focus on keeping your knees over your feet while keeping your torso upright.