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May 6, 2016

Skill

EMOM for 10 Minutes
1 Power Snatch

Perform 1 Power Snatch every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  The pace will be fairly rapid if you are lifting every minute so for that reason go a little lighter than you might with more resting time in between sets.

WOD

for time

40 Burpees
200M Run
20 Burpees
400M Run

Workout notes: Today we have a total of 600M running and 60 burpees in  a two round couplet. We start with a large round of burpees. Practice moving quickly and use the first round as recovery run.  In your second round of 20 you will want to push hard to maintain the pace you set in your first round and then finish of with an all out run. Good luck!

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