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November 6, 2018

Skill

EMOM for 10 Minutes
1 Slow pull power clean + power clean

We’re working on weightlifting in today’s skill work. You will complete two reps of a power clean every minute for ten minutes.  That’s twenty opportunities to perfect your technique! Start each round with a “slow pull clean”. That means you will draw off the floor slow and controlled.  Start accelerating the bar after it passes your knees be creating upward drive by aggressively opening the hips.  Receive the bar at the shoulders by dropping into a partial squat.  After you’ve finished that first rep reset the bar on the floor and complete a second lift at full speed.

WOD

for time
100 Sit-ups
400M Run
75 Push-Ups
400M Run
50 Box Jumps 24/20″
400M Run

Workout notes

Your score for today’s workout will be the total time it takes you to complete the entire sequence of movements. This workout is in the format of a chipper and is done entirely with bodyweight only. We have three movements done in large sets along with three 400M runs. Do your best to keep the intensity high as you work through those large rep movements. A steady and controlled pace will be the best option to keep moving through a large set of a difficult movement so be conservative and be smart about the way you break things up. This workout can be scaled by cutting the rep count of each movement to something more manageable. 80-60-40 or 75-50-25 are both good options.

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