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July 23, 2015

EMOM for 10 Minutes
1 Squat clean + Split Jerk

Work up to a moderate effort split jerk for the day and repeat that effort every minute for ten minutes. Start with a light load and add weight in small increments only if each lift is technically sound if you are new to the lift.  Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of the foot.  Experienced lifters should target a weight in the 75-80% range.

WOD

4 Rounds with 1 Minute on each Station

Row for Calories
Medicine Ball Clean 20/14lbs
Two Arm Dumbbell Push Press 45/30 lb
Rest

Workout notes: This workout is scored fight gone bad style. You should be working to complete as many reps as possible during the full minute at each station. A good strategy for this workout is to treat it like a tabata interval and try to maintain your workload at each station.

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