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February 20, 2018

Skill

EMOM for 10 Minutes
2 Power Cleans

Work up to a moderate weight Power Clean and perform 2 repetitions every minute for 10 minutes.  You do not need to choose a weight that allows you to do 2 reps in a row, but you should be able to follow yourself quickly for the second rep.  For a power clean you’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Focus on getting your elbows around quickly so that you catch the bar at your shoulders.  Practice utilizing the “hook” grip and you might find that your pull feels stronger and more secure off the floor.

WOD

With a clock set for 12 minutes

1 Minute of Push-ups
1 Minute of Pull-ups
2 Minutes of Push-ups
2 Minutes of Pull-ups
3 Minutes of Push-ups
3 Minutes of Pull-ups

Workout notes

Today we have another time priority couplet with two bodyweight movements.  You’ll spend a total of 6 minutes at each station.  It’s probably best not to go all out in those first couple of rounds as the following rounds will feel quite long. Treat this workout as if you were going into a 12 minute AMRAP of just push-ups and pull-ups. Your final score will be the total number of reps you complete of both movements.

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