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July 16, 2014

Strength

E2MOM for 14 Minutes

1 Squat Clean and Split Jerk

Perform a squat clean and a split jerk every 2 minutes for a total of 7 rounds.  The weight you choose should be moderately challenging but consider this as primarily skill work.  You should be able to catch the clean with your elbows up and in the front rack position and then squat the bar up with your knees tracking over your feet with your torso remaining upright. For the jerk remember to perform a controlled but explosive dip and drive but don’t let your chest drop!

WOD

5 Rounds For Time

15 Kettlebell Swings 24/16kg
15 See The Lights Sit-Ups 25/15lbs
200M Run

Workout Notes: This workout features two deceptively complimentary movements that could feel much harder when put together! Perform the kettlebell swing right and it will save your midline for the situps.  Make sure you don’t just lean forward with essentially straight knees and bend only at the hips. Focus on using the legs during the kettlebell swing and sit into a partial squat before opening the hips to drive the kettlebell up.

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