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May 16, 2017

Skill

EMOM for 10 Minutes
[odd] Chest-to-bar Pull-Ups
[even] Rest

For today’s skill work we are focusing on the Chest-to-bar Pull-up.  If you are ready for chest to bar pull-ups use as much of the minute as you would like to do as many pull-ups as you can. Watch your hands and switch to strict pull-ups or ring rows if needed.  If you are still working on building the strength to be able to do a chest-to-bar pull up you can choose to work on regular chin over bar pull-ups, kipping swings, ring rows, strict pull-ups with a band, kipping pull-ups with a band or jumping pull-ups with a slow lower down or a combination of any of these skills!  You will work for one full minute and then rest for a full minute so plan to complete more reps per minute as you would if we were working each minute.

WOD

5 rounds for time *
12 Deadlift 205/145 lb
3 Power Clean 205/145 lb
1 Jerk 205/145 lb

*15 minute time cap

Workout Notes: Today’s workout is all about the barbell.  This workout is an opportunity to challenge yourself. You will be using one barbell for all the movements so choose your weight based on the power clean and the jerk. You will be doing a total of 5 heavy jerks and 15 heavy power cleans.  Spend some time reviewing each movement and work up to a weight that is challenging, but a weight that you can guarantee for a push or split jerk when fatigued.  Your barbell should be heavier than normal today, see what you can do and go for it!

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