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November 3, 2015

Skill

EMOM for 10 Minutes
1 Squat Clean

For the skill work today we’ll be working up to a moderate weight squat clean. You’ll perform one repetition every minute.  Pull  from the floor practice fast elbows while you catch the clean in the bottom of your squat. If you are new to the lift work on riding the bar down to below parallel.  If you participated in the skill work yesterday you will most likely be working with a weight that is a little heavier than that. Something in the 80% range of your 1RM would be a good target weight. If you are not sure what load would be appropriate start light and increase as you go judging by the strain that it takes for you to complete the rep.

WOD

for time

10-1
Front Squat 135/95 lb
1-10
Push-Up

Workout notes: For this workout the rep scheme will be a little tricky.  For each round you are performing 11 reps. When you have reached the halfway point you will have completed most of the squats and have a lot of push-ups remaining. The workout should feel like a sprint but for that reason you’ll want to pace the first and last few rounds somewhat.

 

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