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June 03, 2016

Skill

EMOM for 10 Minutes

1 Split Jerk

Use ten minutes to work on your split jerk. Warm up to a moderate weight that you can perform for ten minutes and increase only if your lifts are technically sound.   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. Press yourself under the bar and finish with your arms fully extended before you recover your feet.  If you are new to the lift keep the load light and practice perfect movement.

WOD

AMRAP in 8 Minutes
3-6-9-12-15 … *
Power Clean 185/135 lb
*50 Double Unders after every round

Workout notes: This workout will be scored by the round you able to complete and any additional cleans or double unders in the following round. For example; if you complete the round of 9 and get 12 cleans plus 1 double under your score would be 9+13.  The “rx” weight is on the heavier side so scale appropriately for your skill level but challenge yourself with a little bit heavier weight than you might normally use if you feel you are ready.

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