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November 21, 2014

Skill
E2MOM 14 Minutes
3 Power Clean & Jerk

Work up to a moderate load and then perform 3 Clean and Jerks every 2 minutes for 14 minutes.   Target a weight that is a bit heavier than you would use during a metcon but use this as technique practice.  Each lift does not need to be performed as “Touch and Go” but that is an option. Focus on catching the bar with your elbows up and in a partial squat.  Drive the bar up with your body and drop again into a partial squat to catch the bar.

WOD

For Time
30 Pull-Ups
30 Burpee Bar Hops
30 Power Cleans 135/95lbs

Workout Notes: This workout should fall somewhere in the sprint range.  Getting a large set of pull-ups out of the way from the get go is a good idea but just make sure you don’t go to failure.   Work through the burpees quickly as they represent the longest rep time of any of the movements.  The cleans are most likely going to feel harder when you are fatigued.  Move at a steady pace with singles or by performing sets with short rest.

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