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March 20, 2018

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reminder

This Saturday we will be holding our annual end of the open celebration immediately following 18.5![/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes

Straight set of kipping pull-ups then 20 seconds of double unders

For our skill work today we’ll be working on two bodyweight movements.  Working on these movements on an interval timer and allowing some rest in each round should help to lower the intensity and allow you to work on the strength and skill required.  Start each round with sub-maximal set of  chest to bar pull-ups, pull-ups or kipping swings then immediately work for about 20 seconds on double unders.  Be sure to give yourself a few seconds of rest in each round prior to starting your next round of  pull-ups.  If you are proficient at both movements work on Chest-To-Bar pull-ups and Triple unders!

WOD

AMRAP in 10 Minutes
4 power clean 135/95 lb
6 push press 135/95 lb
16 walking lunge steps

workout notes

We have two barbell movements today that are coupled with a small set of bodyweight walking lunge steps.  The power cleans can be performed as singles or as TnG reps if you feel you can sustain that throughout the workout.  Be sure to add some additional rest prior to the set of push press in order to knock out a large portion of the set of six in each round.  Most athletes should determine what weight to use in this workout by the load on the push press. You should be able to easily hit a set of six push press with your chosen weight when you are fresh and plan to break up every round of 6 into no more than 2 sets during the workout.[/vc_column_text][/vc_column][/vc_row]

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