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February 9, 2015

Skill

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Split Jerk

Work up to a strong effort split jerk for the day. Start with a light load and add weight in small increments only if each lift is technically sound.  Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of the foot.

WOD

AMRAP in 10 Minutes
Power Cleans 155/105lbs
EMOM 5 Burpees

The workout STARTS with 5 burpees at the top of EACH minute including the first minute, you will then perform power cleans for the remainder of the minute.  Plan on doing a total of 50 burpees and remember to pace yourself with the heavy power cleans!  Most folks will be getting only a few cleans every minute so you don’t want to go out so hard you are stuck doing slow burpees without any time for cleans.   Your score is your total number of power cleans completed by the end of the 10 minutes.   This workout is a repeat!

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