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June 26, 2015

Strength

Clean & Jerk
1-1-1-1-1

Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight with successful technique.

WOD
3 Rounds for time
20 Deadlift 135/95lbs
10 Push Jerk 135/95lbs

Workout notes: The limiting factor for most athletes will be the the push jerk. Essentially what we’re looking for is shoulder-to-overhead so a push press or press is acceptable  as well for athletes with stronger upper body strength.  This workout is a sprint so work on efficient movement and use loading that is well below 60% of your 1RM shoulder to overhead.

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