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March 17, 2016

Skill

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.

WOD

for time

21-18-15-12-9-6-3

Kettlebell Swing 32/24kg
Box Jump 24/20″

Workout notes:  If you have been working with the same kettlebell for a while try bumping up the weight for this workout if you feel you are ready.  First scale by swinging them “russian” style to eye level and increase the height you are swinging as you get comfortable.

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