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March 3, 2018

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REMINDER

We only be holding one class today at 8:30AM.  Heats for 18.2 will start at 9:30![/text-with-icon][vc_column_text]

WOD

AMRAP in 20 Minutes

5 Strict Pull-ups
10 Squat Cleans 135/95 lb
5 Push Jerks 135/95 lb

Workout notes

Today’s workout is a time priority triplet with a strict gymnastics movement coupled with two weightlifting movements.  If you are still working on getting a strict pull-up scale to performing ring rows or banded pull-ups with a momentary pause at the top and bottom of the rep.  If you are using a band we want to make sure you are performing the reps as strict as possible rather than letting the band give you too much assistance as you rebound off of the bottom.  Remember that most everyone going “Rx” will have to break up those pull-ups during the workout so the difficulty level should be similar for those of us that are scaling.  Get through the squat cleans by performing single repetitions with paced rest between each rep.  Most athletes will want to load the bar based on how difficult the push jerk is.  You don’t need to go unbroken during the workout but you definitely should be able to hit five easily when fresh.   Your score will be your total number of completed rounds and additional reps in 20 minutes.

 

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