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January 16, 2015

Skill

E2MOM for 14 Minutes
2 Squat Snatch

Perform 2 Squat Snatch every 2 minutes for a total of 7 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work. An appropriate weight would likely be 60% or less for newer lifters. Experienced lifters might be able to  bump up the weight but keep in mind you probably don’t want to max out prior to the benchmark workout scheduled. Leave something in the tank if you want to go for it with Grace!   If you are still working on learning the basics or working on your mobility keep the load light and catch the bar in a power snatch with a partial squat but try to ride the bar down as deep as you can while under control.

WOD

Grace

for Time

30 Clean & Jerk 135/95lbs

Workout notes: This is another classic benchmark CrossFit workout!  The workout is essentially ground to shoulder then shoulder to overhead. You may power or squat clean the bar from the ground and then push-press or push-jerk the bar from the shoulder.

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