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February 19, 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

3 Rounds for time

400M Run
20 Sumo Deadlift High Pull 95/65 lb

Workout notes: The workout today is a couplet of running and a high number of sumo deadlift high pulls.  Review the movement and establish your foot width as well as your hand placement. The to making the SDLHP efficiency is utilizing the hips to move the bar vertically.  The rep count is high so the intent is for you to use a weight that is in the lighter range. Choose a weight you could do at least a set of ten with. If you end up performing a bunch single repetitions you may have gone too heavy.

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