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July 28, 2017

Skill 

EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

For time
50 Toes-to-Bar
100 One Arm Dumbbell Overhead Lunge Steps 50/35
1000m Run

Workout Notes: Today’s workout is a chipper. You will start the workout with a high volume of toes-to-bar.  If you are unable to get your toes to the bar while keeping the rhythm of your kip, lower your target so that you are able to work on the skill of linking your reps rather than slower reps just to get your toes to the bar. 50 is also a large number of this difficult skill, a suggested scaling option would be to drop the number to 30 from 50 if that makes sense for you and your current skill level.  Never be afraid to scale if you are not ready to jump into a large set like this!  If you want to avoid hanging on to the bars for any reason feel free to talk to your coach about v-ups or another sit-up variation to switch out for the toes-to-bar.  If classes are large one group can follow another as soon as they are done with the toe-to-bar reps. For the overhead lunge you will be holding one dumbbell over your head while you lunge.  You can split the work up between arms however you would like, but do your best to divide the work evenly. After the lunges you’ll take off on a 1000m run to finish the workout.  Allow your legs a little time to recover and then do your best to push the pace on the run to finish strong.

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