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February 17, 2017

Skill

EMOM for 10 Minutes
Straight set of Kipping Chest-to-bar Pull-ups

For the skill work today we are working on maintaining a set of chest to bar pull-ups for 10 rounds.  If you aren’t quite yet able to perform sets of this skill feel free to jump up for two small sets to get some extra reps in but make sure not to work for anymore that 30 seconds per round. Keep in mind that you will be completing 10 rounds of this skill so even 3-5 reps will add up to quite a few pull-ups.  Watch your hands and switch to strict pull-ups or ring rows if needed.  If you are still working on building the strength to be able to do a chest-to-bar pull up you can choose to work on regular chin over bar pull-ups, kipping swings, ring rows, jumping pull-ups with a slow lower down or a combination of any of these skills!

WOD 

4 Rounds with 90 seconds on each station

[odd] Clean and Jerk 135/95lb
[even] Rest

Workout notes: This workout is a repeat from December 4, 2015! You will perform as many Clean and Jerks as you are capable of in each 90 second interval and then rest 90 seconds after each round.  Your score for this workout will be your total Clean and Jerk reps.  Use this opportunity to work on performing faster and more efficient reps.  Go hard enough during each 90 second interval that you really need the full 90 seconds to recover.  If you find yourself feeling like the rest period is too long, take that as an indication that you might be able to go a little faster!  The weight on your barbell should be a medium weight that allows you to guarantee each rep.  You should be able to do small sets or quick singles with the weight you choose.

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