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October 25, 2017

Skill

EMOM for 10 Minutes

2 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 if it were a 1 or 2RM lift.

WOD

AMRAP in 10 minutes*

Squat clean thrusters 135/95 lb

*4 Burpees over the bar EMOM

Workout notes: This workout is a CrossFit Davis classic! The workout STARTS with 4 burpees at the top of EACH minute including the first minute, you will then perform squat clean thrusters for the remainder of the minute. Your score is your total number of squat clean thrusters completed by the end of the 10 minutes. Pacing will be paramount! In this type of workout you are doing a required amount of work at the top of every minute. Try a lower number of reps on the first minute and give yourself a lot of rest to maintain  steady numbers throughout the workout. Scale the squat clean thrusters by weight first or to goblet squats or dumbbell thrusters if you’re not able to keep your elbows and chest upright throughout the movement. The most difficult form of burpee will be hopping over the bar but that will make those thrusters even harder than they already are so scale to vanilla burpees if needed to move as quickly as possible.

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