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December 29, 2015

Skill

 

EMOM for 10 Minutes
1 Squat Clean

For the skill work today we’ll be working up to a moderate weight squat clean. You’ll perform one repetition every minute.  Pull  from the floor practice fast elbows while you catch the clean in the bottom of your squat. If you are new to the lift work on riding the bar down to below parallel.  If you participated in the skill work yesterday you will most likely be working with a weight that is a little heavier than that. Something in the 80% range of your 1RM would be a good target weight. If you are not sure what load would be appropriate start light and increase as you go judging by the strain that it takes for you to complete the rep.

WOD

for time

15 Thrusters 135/95 lb

Run 400 meters

10 Thrusters 135/95 lb

Run 400 meters

5 Thrusters 135/95 lb

Workout notes: The format of this workout is similar to one we had last week  that landed in a longer time domain.  For this version we have less reps with a shorter run and we’re working with the difficult thruster.  This one is likely to feel more like a sprint.  Don’t be afraid to break up those thrusters especially in the first round. A large part of the workout is getting through the runs so pace yourself if you need to.

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