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February 5, 2018

Skill

EMOM for 10 Minutes
1 Squat clean

Today we’re going heavy and working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat.  If you know your 1 rep max plan for a PR attempt in the 10th minute if things are feeling good!

WOD

AMRAP in 15 Minutes
10 Strict Press 95/65 lb
20 Front Squat 95/65 lb
10 Strict press 95/65 lb
200M Run

Workout notes

Today’s workout has three different movements combined into a format that should give you an opportunity to build capacity in several different domains.  Each round has a total of 20 strict presses and 20 front squats.  Your capacity with the strict press should determine your load for the workout.  Without the assistance of the core/legs to drive the bar upward the difficulty of pressing overhead increases by a great deal.  We’ll break up the 20 presses into two sets of 10 with 20 front squats in between. The benchmark load is light for both movements so you should be able to complete each movement in 1-2 sets with your chosen weight.  Break up the rounds as needed but ideally you should be able to perform 10 presses and 20 squats unbroken when you are fresh with your chosen weight.  Use the 200 meter run as a bit of recovery but push hard to get back in the gym as quick as possible once you have recovered.

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