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July 13, 2017

Skill 

EMOM 10 Minutes
3 Power Clean & Push Jerk

Work up to a moderate load and then perform 3 Clean and Jerks every minute for 10 minutes.   Target a weight that is a bit heavier than you would use during a metcon but use this as technique practice.  Each lift does not need to be performed as “Touch and Go” but that is an option and a great time to work on barbell cycling. Focus on catching the bar with your elbows up and in a partial squat. For the jerk, drive the bar off of your shoulders in a controlled but explosive dip and drive. As the bar leaves your front rack position drop into a partial squat and catch the bar overhead.  Make sure to stand to complete the lift before moving on to the next rep.

WOD

AMRAP in 8 Minutes 
5 Push-Ups
10 Alternating Jumping Lunges

Workout Notes: Today’s workout is a sprint. The time domain is short and the rep count is low for both movements.  The goal here should be to move quickly between movements with minimal rest. If you aren’t quite ready for strict push-ups from your toes, choose a scaling option that is as challenging as possible for your current strength level. Jumping lunges can be a difficult as well so if a scaling option is needed here you can choose to do normal alternating lunge steps rather than jumping.

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