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June 21, 2017

Skill 

EMOM for 10 Minutes
2 Hang Power Cleans

Work up to a moderate weight Hang Power Clean and perform 2 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all two reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean.  Try to work up to a weight that is heavier than you would use in a workout by the end of the 10 minutes. 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.  Practice utilizing the “hook” grip so you can maintain control of the bar!

WOD 

3 rounds for time
15 Lateral Burpees Over the Bar
15 Deadlifts 225/155lb

Workout Notes: Today’s workout is a bit of a sprint. Find a rhythm on your burpees that allows you to move at a quick and consistent pace.  If you are able to jump make sure to make each jump over the bar, taking off from two feet and landing on two feet, for every burpee rep. Your weight for the deadlift should be mildly challenging. Choose a weight that allows you to get through the set of 15 in 2-3 sets.

 

 

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