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February 4, 2016

Strength

Thruster

1-1-1-1-1

Work up to a strong effort thruster.  If you are new to the movement you can perform a power clean and then the thruster or setup for a squat clean and go right into the rep.  Remember to keep the bar centered over your midline.  Your chest and elbows should be up, and stay up, as you hit the bottom of your squat so you can move the bar through the full range of motion efficiently.  The thruster is a front squat followed by a push press. You can generate momentum with your hips but don’t let your knees re-bend into a jerk.  You should have a very good idea when to terminate your attempts judging by the strain it takes to complete the repetition.    The WOD for today has thrusters as well so take that into consideration as you work up in weight!

WOD

for time

18-15-12
Thrusters 95/65 lb
Burpees

Workout notes: This workout should be short and fast! You should have a good idea what weight you can use after the skill work today. Use a load that is less that 60% of your 1RM so that you can perform each round of thrusters in a small number of sets.  Practice performing good burpees! Be explosive off of the floor and extend upright when you jump.

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