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October 2, 2017


EMOM for 10 Minutes
3 Split Jerks

Today’s technique work  focuses on the Split Jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch it in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the bar down from overhead safely and for that reason your load may be much lighter than what you work with for strong effort lifts.


AMRAP in 10 Minutes
Push Ups

7 Kettlebell Swings EMOM 32/24 kg

Workout notes: For today’s workout your score will be the total number of push-ups you complete in 10 minutes.   You’ll have a buy in of 7 kettlebell swings every minute.  That’s a total of 70 reps across 10 rounds so use a weight you are confident you can successfully swing for a set of 7 under fatigue.  In this workout we essentially have a conditioning movement coupled with a strength movement.  If you are new to push-ups use this opportunity to practice using perfect form rather than scaling to a easier standard to accumulate more repetitions.

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