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March 3, 2016

Skill

EMOM for 10 Minutes
[Odd] :30 Seconds of Strict Pull-Ups
[Even] :30 Seconds of Hollow Rocks

Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and hollow rocks, alternating between each movement. The strict pull-up is one the best upper body strengthening exercises that we have and should not be taken lightly. Take as many sets as you need to and complete as many reps as possible during that time.  If you are someone who does not quite have a strict pull-up yet try to progress to a lighter band or attempt jumping pull-ups with a slow lower down.  The hollow rock can be scaled many ways as well. Focus first on tightening the back and taking the arch out of your lumbar and then extend arms and legs to the best of your ability. Remember you can scale by pulling in one or both arms.

WOD

5 Rounds for time

9 Deadlift 135/95 lb
6 Power Clean 135/95 lb
3 Front Squat 135/95 lb

Workout notes: The suggested workout weight might seem like it is on the lighter side and the rep numbers seem low but don’t be fooled! You have no built in rest period with a non-barbell movement so be smart and add a break before you transition from movement to movement. Remember to rest after your 5th clean if needed prior to your 6th so you don’t do any extra reps!

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