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March 11, 2015

Skill

E2MOM for 10 Minutes
3 Squat Snatch

Perform 3 Squat Snatch every 2 minutes for a total of 5 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work. An appropriate weight would likely be 60% or less for newer lifters.   If you are still working on learning the basics or working on your mobility keep the load light and catch the bar in a power snatch with a partial squat but try to ride the bar down as deep as you can while under control.

WOD
AMRAP in 10 Minutes
30 Double Unders
15 Wall Ball Shots 20/14lbs

Workout notes: The AMRAP format is a perfect way to work on your double unders!  If you are still learning them the only way to get over the hump is to commit to the movement and get in some reps.  If you have been doing single unders for a while use this opportunity to work on them for at least a couple of rounds.

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