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July 21, 2016

Skill

EMOM for 10 Minutes
Power Clean & Push Jerk

Today’s skill work is a power clean + push press+ push jerk complex. The limiting factor here will be the push press for most athletes.  Choose a weight that you can maintain through all 10 minutes or still light and gradually increase the load in small increments. If you choose to add weight as you go make sure that you only do so if you are catching the bar in a power position with your elbows up and hips back.  Focus on quick elbows and dropping under the bar for the power clean.
WOD

AMRAP in 15 Minutes
20 Push-Up
10 Deadlift 225/155 lb
200M Run

Workout notes: Remember there are many scaling options available for push-ups! We like to keep the stimulus similar to a standard push up with a straight torso throughout the movement. Choose a method you can maintain throughout the workout even when fatigued. When you are tired add rest and keep your push-up standard the same rather than scaling to an even easier method!

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