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July 27, 2015

Skill

EMOM for 10 Minutes
Power Clean + 3 Split Jerks

For our skill work today you’ll be working on completing 3 consecutive split jerks EMOM for 10 minutes.  Consider this as skill practice and work with a weight that is around 60% of your 1RM effort in that lift.  We will be working from the floor so you will need to be able to pull the bar off of the ground for every rep.  Take the time to practice dropping under the bar quickly and stepping back with the front foot first and then bringing the trailing foot all the way in.

WOD

AMRAP in 12 Minutes
20 Wall Ball Shot 20/14lbs
10 Kettlebell Swings 32/24kg
60 Seconds rest *

*continue without the rest period if you find yourself completing a round with less than 2 minutes left.

Workout notes:  These are two familiar movements for this interval style workout.  You are encouraged to complete the workout with a medicine ball and kettlebell with which you can move quickly through both movements keeping the intensity high during that period and recovering during the minute.   Give yourself  1 minute rest between rounds and try to attack each movement with high intensity. You do not have to go unbroken of course but choose a rep scheme that keeps you moving!

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