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March 4, 2015

Skill

EMOM for 10 Minutes
3 Push Jerk

Work up to a light effort triple in the push jerk and perform that lift every minute for 10 minutes.  That’s 10 sets of 3 consecutive reps so the lift shouldn’t be too heavy but a bit more than you would use in a metcon.  For this lift you will dip and drive as you would with a split jerk but re-bend the knees and land in a short partial squat keeping the feet in line and then stand up to finish the lift.  Focus on driving your body under that bar and locking the lift out as you catch it overhead rather than pressing the bar up.  If that is happening most likely you are not dropping fast enough or low enough lock out the bar in one motion.  Think about using a slow setup with your back upright and then driving up with explosive power before dropping under the bar again.

WOD

3 Rounds for Time
400M Run
100 Double Unders

Workout notes: Simple but effective! Make sure you don’t go all out on your first set of double unders if 100 is a really large set for you.  Break up the set of 100 into smaller chunks and chip away with short rest.  If you are still learning double unders and this is a large number cut the number of reps in half. If you decide to go with single unders make a double under attempt every 50 reps!

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