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July 18, 2017

Skill 

EMOM for 10 Minutes
1 Split Jerk

In today’s skill work we’ll work specifically on the split jerk. You will work from the floor and power or squat clean the barbell to the front rack position.  From there make sure you have a full grip on the bar. Use a slow and controlled dip and then drive the bar up. When the bar has left your front rack quickly drop under the bar to receive the bar overhead. Don’t forget about your jerk recovery! Start by pulling the front foot back first and following up with the back foot. If you know your 1 rep max plan for a PR attempt in the 10th minute if things are feeling good!

WOD

AMRAP in 15 Minutes
400m Run
8 Front Rack Lunge Steps 135/95lb
12 Front Squats 135/95lb

Workout Notes: Today’s workout is on the longer side.  You will start each round with a 400m Run before moving into barbell front rack lunge steps and front squats.  If one of these two movements is more difficult for you make sure to select your weight based on that.  The lunge step is a little tougher than it looks so make sure you can perform multiple reps in a row with the weight you choose.  If you have selected an appropriate weight for yourself you should be able to complete your first round of lunge steps unbroken and with good form.  Focus on an upright torso through the whole lunge as you push back off your front foot to bring your feet back together standing tall.  After the lunges you will move on to 12 front squats.  These should be completed in 3 sets MAX.  Your legs will be fatigued when you get there so make sure to do plenty of warm up reps to test out your weight before the workout begins.

 

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