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January 11, 2016

EMOM for 10 Minutes
3 Hang Power Cleans

Work up to a moderate weight Hang Power Clean and perform 3 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all three reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in a squat 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.  Practice utilizing the “hook” grip so you can maintain control of the bar!

WOD

3 Rounds with 1 Minute on each station

Dumbbell Snatch Left Arm 45/30 lb
Sit-Ups
Dumbbell Snatch Right Arm 45/30 lb
Toe-To-Bar

Workout notes: For this workout we will score it as you would a “Fight Gone Bad” style workout by counting total reps accumulated at all four stations across three rounds.  Please note that there is no rest period between rounds! We’ve used the dumbbell snatch in workouts many times but we usually see it alternating every rep. In this workout we will hold to one side for an entire minute.  You will probably notice that the snatch becomes a little more difficult because you do not have a built in rest between reps and you will be able to perform the reps “touch and go” which will increase the total work possible.  We are also going to compliment our sit-ups with toe-to-bar that should make them a little more challenging than normal.

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