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July 10, 2015

Skill

 

EMOM for 10 Minutes
3 Hang Power Clean

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!

Metcon

AMRAP in 8 Minutes
Power Clean 135/95lbs
12 Air Squats EMOM

Workout notes: For this workout your score with be your total repetitions of power cleans.  At the top of every minute perform 12 Air Squats.  Each repetition will be taken from the ground but you should apply the skill work from early by “passing through” the same position you hit in your setup during the hang power clean practice. Remember to work at a steady pace early on during the power cleans and attempt to hit that same number every round.

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