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October 6, 2014

Skill

E2MOM 10 Minutes
3 Power Cleans *

Work up to a moderate load and perform 3 Power Cleans every 2 minutes.  Work on pulling the bar off of the ground with your hips sitting low.  Keep your back angle the same as you pull off of the floor and then open the hips to create vertical drive. Catch the bar in a partial squat and with your elbows up.  TnG is okay but make sure that each lift is under control.

* Superset each set of power cleans with supine ring rows for an added challenge.

WOD

For time

50-40-30-20-10

Ab Mat Sit-Ups
Kettlebell Swings 24/16kg

Workout notes: You have to deal with large set sizes today so consider that as you start the first round which contains 1/3 of the reps of the workout.  Move through the sit-ups at a sustainable pace and avoid max sets on the kettlebell swings early on unless you’re sure you can complete the whole round and recover on the sit-ups!

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