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July 24, 2017

Skill

EMOM for 10 Minutes
1 Power Clean

Use 10 Minutes to work up to a moderate or strong effort power clean. Start with a light load and work up slowly increasing weight only if you have established the mechanics of the lift. Consider this as primarily skill work but going a little heavier than you might normally with a complex of multiple reps is okay.  Practice pulling the bar from the floor under control and exploding with the hips as the bar passes your knees. As your receive the bar in the catch position you should re-bend the knees and hips to meet the bar in a partial squat.   An appropriate weight would likely be a little more than 60% for newer lifters. Experienced lifters will notice there is a lot of recovery time so you can bump the weight a little bit.

WOD

AMRAP in 8 Minutes

12 Alternating Dumbbell Snatch 50/35 lb
6 Burpee Box Jumps 24/20″

Workout notes: Today’s workout follows the same format as the first Open workout from 2017.  The rep count is low in each round but you will quickly accumulate volume as you complete rounds so start out at a sustainable pace and try to keep moving through all 8 minutes of the workout. In a workout like this with smaller rep counts in each round you can use this opportunity to practice efficient movement patterns under fatigue. The snatch can be either “Touch and Go” or by performing single repetitions throughout.  Be sure to use a dumbbell you can lower down to the ground under your own power. If you can’t bring the dumbbell down under control you may have gone too heavy. Burpee box jumps can be scaled by height or performing step ups rather than jumping for each repetition.

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