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January 15, 2015

Strength

EMOM for 10 Minutes

3 Power Clean

Work up to a moderate load and perform 3 Power Cleans every minute.  Work on pulling the bar off of the ground with your hips sitting low.  Keep your back angle the same as you pull off of the floor and then open the hips to create vertical drive.  Catch the bar in a partial squat and with your elbows up.  TnG is okay but make sure that each lift is under control.

WOD

3 Rounds for Time

50 Sit-Ups
400M Run
30 Wall Ball Shots 20/14lbs 10/9′

Workout notes: This triplet features 3 movements that do compliment each other in a way that should let you move continuously from one to the other as they predominately recruit different muscle chains but as with most things we do it will take a strong effort as there is high metabolic demand in this scenario.

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