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May 11, 2016

Skill

Split Jerk
1-1-1-1-1

Work up to a strong effort split jerk for the day. Start with a light load and add weight in small increments only if each lift is technically sound.  Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of the foot. Press yourself under the bar and finish with your arms fully extended before you recover your feet.  If you are new to the lift keep the load light and practice perfect movement.

WOD

AMRAP in 10 Minutes
30 Double Under
10 Kettlebell Hang Snatch 24/16 kg

Workout notes: Today we are working two difficult movements into a metcon.  If you do not have double unders yet scale the volume first so get at least 100 repetitions in across 10 minutes.  If that movement is hard for you it might be your focus for the workout.  The kettlebell hang snatch is a tricky maneuver which has a level of complexity that that the barbell snatch does not.  In this case you will need to rotate your arm around the kettlebell to the finish position with your palm in the handle.  A good way to learn this is by pressing a light kettlebell overhead and “unwinding” your arm back down into the start position. Retrace the path upward and you will have the right movement pattern.  Do this correctly and you won’t need wrist guards!

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