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June 17, 2015

Skill

E2MOM for 10 Minutes
3 Power Clean

Work up to a moderate weight Power Clean and perform 3 repetitions every 2 minutes for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row  with very little rest.   For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean.  You’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  With 5 rounds of 3 reps and 2 minutes rest for each set you should be able to attempt a weight that is a bit heavier than you would use if  you  were performing this for 10 rounds on the minute or during a metcon. This workout is a repeat so if you are participating again and the lifts went well last time, make an attempt to add 5 or 10 lbs to the bar.

WOD

For time

3-6-9-12-15 *
Burpee Box Jump 24/20″
*Run 200M before every round

Workout notes: Note that the workout is a total of 5 rounds and starts with the 200M Run. Work on keeping up your Burpee Box Jump pace.  Using the run as slight recovery you should focus on maintaining a fast but steady pace as well as appropriate technique.  Attempt to maintain a rigid torso performing an explosive but strict push-up and catching your self on your feet ready to jump onto the box.

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