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January 19, 2015

Skill

EMOM for 10 Minutes

[odd] Chest-To-Bar Pull-Ups
[even] :30 Second Handstand Hold

Use this time to work on improving your Kipping pull-up by learning or refining your kip.  Perform one sub-maximal set each round working on coordination and timing of your reps.  Scale down to chin over bar pull-ups or strict pull-ups with a band if your strength level is not quite there yet.  On the alternate minute perform about :30 seconds of a handstand hold.

WOD

AMRAP in 8 Minutes
10 Squat Cleans 115/75lbs
10 Burpees over the bar.

Workout notes: The squat clean can be performed as a power clean and front squat if you are new to the lift but riding the bar down into the bottom of the squat and rebounding up is ideal.  The burpee will be most difficult jumping over the bar and will also make the squat cleans harder so scale by stepping over or performing burpees in place.

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