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March 31, 2017

Skill

EMOM for 10 Minutes
3 Thrusters

Spend 10 minutes working up to a heavy set of 3 thrusters. Use this as an opportunity to challenge yourself with a heavier weight than you might use for a thruster in a workout. You can choose to start each set with a squat clean directly into your thrusters or a power clean if you prefer. As you come out of the squat portion of the lift use the momentum to send the barbell overhead.  The overhead press portion of this lift should feel like a push press without any re-bend of the knees or dropping under the bar.  Start with a weight that allows you to keep the thrusters smooth without having to pause at any point between the squat and full lockout at the end of the rep.  Take extra care in how you lower the bar back down to your shoulders from rep to rep and if you need to pause between each rep with the bar at your shoulders make sure to do so to guarantee your quality of movement.

WOD

AMRAP in 15 Minutes
15 Push-Ups
25 Air Squats
50 Double Unders

Workout Notes: Today’s workout is all bodyweight movements.  In a workout like this it is a good idea to find a sustainable pace and try to move consistently for the full 15 minutes. Do your best to keep your push-ups strict and to hold the same form for every rep.  If you need a scaling option you can perform push ups from your knees rather than resting on the ground and breaking at the hip as you press out.  The full range of motion is chest and thighs to the ground and back up. Settle in to a good pace on your air squats and work on catching your breath here before moving in to the double unders. If the double under still gives you a hard time you can choose to scale the number to something more manageable. If you can not do any double unders you can scale to 50 singles with a double under attempt every 5 reps.

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