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June 12, 2017


EMOM for 10 Minutes
Power Clean & Push Jerk

Today’s skill work is a power clean + push jerk. Start with a weight that is a little heavier than you might use in a workout, but make sure you are catching the bar in a power position with your elbows up and hips back.  Focus on quick elbows and dropping under the bar for the power clean. For the jerk, drive the bar off of your shoulders in a controlled but explosive dip and drive. As the bar leaves your front rack position drop into a partial squat and catch the bar overhead.  Make sure to stand to complete the lift before moving on to the next rep.  If things are feeling good feel free to add weight each minute and work up to a max for the day.


AMRAP in 15 Minutes
200M Run
25 Push-Ups
35 Sit-Ups

Workout Notes: Today’s workout is all bodyweight movements. Scale the push-ups as needed so that you can maintain good form and get through the 25 reps at a decent pace.  Keep your torso tight and make sure that your chest taps the ground for each rep whether you are working from your toes or your knees here.  Don’t be afraid to break up your reps early and often to keep the pace quick on your push-ups. Do your best to catch your breath on the during the sit-ups so you can push the pace on the run each round.


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