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September 18, 2014

EMOM  for 10 Minutes

3 Hang Power Snatch

Work up to a light weight Hang Power Snatch and perform 3 repetitions every minute for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row.  Be sure to drop under the bar and land in a partial squat for every rep.   Review the hook grip!  If you are not using the hook grip method you may have trouble holding onto the bar.  It may feel uncomfortable the first few times but just stick with it for all of your olympic lifts and you’ll never be limited by your grip for a lift!

WOD

5 Rounds For Time

30 Air Squats
10 Push Press 135/95lbs

Workout notes: Even though you may be moving fast with the air squats focus on performing perfect mechanics with your knees tracking over the feet and your torso upright.  Remember to hit both the depth at the bottom and full extension of the hips at the top of the movement.  For push press we don’t re-bend the knees at the top of the rep so generate some power with the dip and drive and finish the rep with the arms.

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