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September 12, 2014

Strength

EMOM for 10 Minutes

1 Squat Snatch

Perform 1 Squat Snatch every minute for a total of 10 rounds. If you are still working on learning the basics or working on your mobility keep the load light and catch the bar in a power snatch with a partial squat but try to ride the bar down as deep as you can while under control. Experienced lifters can work up to a moderate load but keep in mind you only have 60 seconds rest between reps!

WOD

5 Rounds for Time

9 Knees-To-Elbows
12 Front Rack Walking Lunge Steps 115/75lbs
Run 200M

Workout notes: Even if you are pretty good at toes-to-bar you might find knees-to-elbows to be pretty tough!  Most of us will need to kip and you’ll probably need to utilize a bigger tuck back than you might with toes-to-bar. If you are having trouble kipping, knees-to-elbows is a great way to learn the movement.  If you are starting to tear come off of the bar and work on some kind of sit-up! Remember to keep your body vertical when performing the lunges, don’t let your elbows and chest cave as you step!

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