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November 2, 2016

Skill

EMOM for 10 Minutes
1 Split Jerk

In today’s skill work we’ll work specifically on the split jerk. You will work from the floor and power clean the barbell to the front rack position.  From there make sure you have a full grip on the bar. Use a slow and controlled dip and then drive the bar up. When the bar has left your front rack quickly drop under the bar to receive the bar overhead.

WOD

AMRAP in 10 Minutes
10-15-20-25-30 Burpees
200M Run in after every round of burpees

Workout notes: The workout starts with burpees and increases by 5 reps every round.  Every time you complete a round of burpees run 200M. Your score will be any full round completed including the run and any additional reps in a round you did not complete.

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