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October 13, 2016

Skill

EMOM for 10 Minutes
1 Power Clean + Hang Squat Clean

For today’s skill work we are working on a barbell complex.  Every minute for ten rounds perform a power clean followed by a hang squat clean.  During the first rep of the complex take the barbell from the floor and receive the bar at your shoulders in a partial squat, stand up and re-grip the bar if needed and perform a full clean starting from the hang position. Your working weight should be a bit lower for this complex than what you would use if you were performing a single repetition of either movement.

WOD

for time

50 Wall Ball Shots 20/14 lb
35 Burpees over the bar
20 Power Cleans 135/95lb

Workout notes: Today we have a 3 element chipper. We have two loaded movements sandwiched by a bodyweight movement. The rep scheme decreases but the difficulty of each movement increases with fatigue. Focus moving at a quick pace through the burpees and finish by performing cleans at a sustainable interval.

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