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March 22, 2017

Skill

EMOM 10 Minutes
3 Power Clean & Push Jerk

Work up to a moderate load and then perform 3 Clean and Jerks every minute for 10 minutes.   Target a weight that is a bit heavier than you would use during a metcon but use this as technique practice.  Each lift does not need to be performed as “Touch and Go” but that is an option and a great time to work on barbell cycling. Focus on catching the bar with your elbows up and in a partial squat. 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.  Make sure to stand to complete the lift before moving on to the next rep.

WOD 

AMRAP in 10 Minutes*
15 Sit Ups
10 KB Swings 32/24kg
*5 Burpees EMOM

Workout Notes: Today we have a simple couplet of sit-ups and kettlebell swings with some burpees added in to spice things up.   You will start every minute, including the first minute, with 5 burpees.  After you finish your burpees you will move immediately into the AMRAP and get as much work done as possible before the next round of burpees.  Keep your burpee pace up so that you don’t run out of time for sit-ups and swings! If you are unable to complete 5 burpees quickly enough to get anything else done you can choose to scale your burpee number down to 3 or 4.  Make sure to keep track of where you are in the AMRAP so that you can pick up where you left off after your burpees every round.  Your score for this workout will be your total rounds completed of the couplet and any extra reps.  Your burpees do not count towards your score.

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