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January 26, 2015

Skill

EMOM for 10 Minutes
[odd] Strict Hollow Body Chin-Ups
[even] :30 Second Handstand Hold

Our skill work today focuses on pull-up strength and handstand holds.   Without kipping perform a strong effort set of your best hollow body chin-ups on the odd minute.  That means you will hold your palms facing in which will be reverse grip for most.  Holding hollow body will increase the difficulty level significantly.  If you don’t have a strict pull-up yet perform a jumping pull-up with static hold and slow descent back down to full extension.  No assistance bands today if possible!  On the alternate minute perform about :30 seconds of a handstand hold.

WOD

AMRAP in 15 Minutes
5 Power Clean 155/105lbs
10 Push-Ups
15 Box Jump 24/20″

Workout notes: Our workout today is a time prioritized amrap. The suggestion is to use attempt a slightly overloaded weight on the barbell than you might normally in a higher rep metcon.  For this workout choose a weight you can catch in the power position rather than a weight that is so heavy you need to squat clean the bar.

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