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June 17, 2016

HiSkill

EMOM for 10
1 Push Jerk + Split Jerk

Working from the floor, perform the Push Jerk+Split Jerk barbell complex every  minute  for 10 rounds.   This complex will require you to first perform a push jerk and then catch the bar with soft knees, reset your stance and perform a split jerk.    Work up to a light to moderate effort weight for the complex.  Target a weight that is higher than what you would use in a metcon but most lower than your 1RM push jerk or split jerk.  The rest between each complex will fairly short so something in the 60-70% range of your 1RM push jerk would be a good starting point. You may also attempt to increase weight every round

WOD

2 Rounds for time

200M Uneven Farmer Carry
30 Burpee Box Jumps 24/20″

Workout notes: Two rounds of two simple movements!   The farmer carry does not have a prescribed weight but you are encouraged to challenge yourself. If you are able to complete the entire 200M lap without rotating arms at the halfway point you may have gone too light. Either way, make sure that you distribute the work evenly across both arms by switching at the halfway point or by switching every round. Use the burpee box jump to practice performing plyometric jumps using an explosive snap up off of the floor and quickly bounding to the top of the box.

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