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June 30, 2017

Skill

EMOM for 10 Minutes
Power Clean + Push Jerk

Today’s skill work is a power clean + push jerk. Start with a weight that is a little heavier than you might use in a workout, but make sure you are catching the bar in a power position with your elbows up and hips back.  Focus on quick elbows and dropping under the bar for the power clean. For the jerk, drive the bar off of your shoulders in a controlled but explosive dip and drive. As the bar leaves your front rack position drop into a partial squat and catch the bar overhead.  If things are feeling good feel free to add weight each minute and work up to a max for the day.  The weight you end at here should definitely be heavier than the weight you plan to use for our WOD today.

WOD

“Grace”

for time

30 Clean & Jerks 135/95 lb

Workout notes: “Grace” is a well known classic benchmark CrossFit workout.  In this workout we will be performing 30 repetitions of the clean and jerk.  Scale this movement by load.  Use a weight with which you can consistently perform the lift with good mechanics.  Plan on fast singles or small sets of 5 or less. For most people that will mean selecting a weight that is in the 60% or less range of your max.

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