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November 14, 2014

Skill

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Split Jerk

Spend some time working on your Split Jerk.  Start light and move up to a moderate weight that allows you to practice your technique.  Work on smooth dip and powerful drive upwards while keeping your torso perpendicular to the floor.  Keep your chest up and push your head back before you push yourself under the bar.

WOD

3 Rounds for Time
30 Wall Ball Shots 20/14lbs  10/9′
30 Kettlebell Hang Snatch 24/16kg

Workout notes:  For the kettlebell snatch you’ll want to practice rotating your arm and the kettlebell as you press up so you avoid the bell smashing down on your forearm.  Break the reps up anyway that you like but try to perform an equal amount on each arm.  Scale to a weight you can rep out the swings and get the round done in a few sets.

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