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June 24, 2016

Strength

EMOM for 10 Minutes
1 Squat Clean

Work up to a moderate to strong effort squat clean.   Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the bottom of your squat and then stand up. After you have warmed up to a light to moderate weight perform 1 repetition every minute for 10 minutes. Increase only if you are successful with the mechanics of the lift and consistent with every repetition.

Metcon

for time
21-18-15-12-9-6-3
Power Snatch 75/55 lb
Air Squat

Workout notes: The “Rx” weight for this workout is suggesting a lighter weight. The intent is to work with weights that you can move well for a high number of repetitions so weights less than 50-60% are ideal.  Performing a large set with perfect technique should not be a problem with you are fresh.

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