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November 29, 2016

[creativ_alertbox icon=”” colour=”red” custom_colour=”#dd3333″]There will be No 5am Open Gym today! We apologize for the late notice and inconvenience. [/creativ_alertbox]

Skill 

EMOM for 10 minutes
1 Push Jerk + 1 Split Jerk

Today we are working on two overhead lifts. Once you clean the bar to your shoulders you will perform one push jerk followed by one split jerk. For both lifts focus on a vertical dip and drive to send the bar overhead. Your recieving position will be different in each lift, but the mechanics should stay very similar. If you are new to either lift, use this time to dial in your technique.

WOD

AMRAP in 15 Minutes

400 m Run
25 Push Up
75 Double Under

We are working in a longer time domain today so focus on finding a sustainable pace from the start.  Keep your run pace on the quicker side if possible as you will likely slow down and have some time to catch your breath during the large set of push-ups.  If you do not have consistent double unders quite yet cut the number down to a more manageable number rather than switching to singles.

 

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