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June 4, 2015

Skill

EMOM for 10 Minutes
3 Power Snatch

Perform 3 Power Snatch every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work. These can be “touch and go” or one at a time but do them in quick succession so you are looking at a heavy triple. An appropriate weight would likely be 60% or less for newer lifters.  The pace will be fairly rapid if you are lifting every minute so for that reason go a little lighter than you might with more resting time in between sets.

 

WOD

3 Rounds for Time
400M Run
20 Alternating Kettlebell Clean & Jerk 32/24kg

Workout notes: The unilateral nature of the one arm clean and jerk makes the movement very difficult.  A “heavier” kettlebell will be difficult for most to handle with one arm. Don’t rely on jerk technique to get you through a heavy kettlebell workout like this. If you can’t push press the kettlebell for a few reps when you are fresh your weight may be too heavy.

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