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January 10, 2017

Skill

EMOM for 10 Minutes
1 Squat Clean

Spend 10 minutes 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

6 rounds for time
12 Kettlebell Swings 32/24kg
6 front squat 185/125lb

Today’s workout is another couplet, but unlike yesterday we will be working with lower reps and heavier weights.  You should be able to do your first round of kettlebell swings in two sets. This doesn’t mean you have to sustain this throughout the workout, but make sure you can move your kettlebell safely under fatigue.  The front squat weight is meant to be challenging today. Use this as an opportunity to bump the weight up if you have been working with the same weights for awhile. You will have to clean your bar each time before your squats so keep that in mind when choosing your weight. Use your squat clean practice from today’s EMOM and plan to squat clean the first rep of each set if you can.

 

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