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October 2, 2015

Skill
EMOM for 10 Minutes
1 Split Jerk w/ pause
in the bottom of Split position
Work the technique of the split jerk with a moderate load.  Adding the pause will increase the difficulty of the lift so focus an upright dip and drive.  Often slowing down the dip allows you to stay more upright in postion.  In the split position make sure you are distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of the foot.  Start with a light load and add weight in small increments only if each lift is technically sound if you are new to the lift.
WOD
AMRAP in 10 Minutes
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Jerks 155/105
Workout Notes: This workout is an adaptation of the hero workout “DT”.  The limiting movement in this workout is the jerks so breakup the movements accordingly. Grip will also play a large factor so utilize the hook grip.

 

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