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September 18, 2017

Skill

EMOM for 10 Minutes
1 Squat Clean + 2 Front Squats

Work up to a moderate to strong effort squat clean + 2 front squats.   Start by working through the movement with an empty barbell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the bottom of your squat and then stand up. After you have warmed up to a moderate weight perform 1 set of this complex every minute for 10 minutes. Increase only if you are successful with the mechanics of the lift and consistent with every repetition.

WOD

AMRAP in 10 Minutes

30 Double Unders
20 Sit-ups
10 One-Arm Overhead Walking Lunge 24/16kg or 50/35lb

Workout notes: Today’s workout is a time priority triplet. We start with two bodyweight movements and finish each round with the difficult overhead walking lunge step.  You’ll hold a kettlebell or dumbbell overhead for the lunges so practice keeping an upright torso and keep your arm locked out overhead and in a strong position through the lunges. Scale by holding the weight at your chest or just performing bodyweight lunges if mobility is an issue.  Double unders always present a challenge if you don’t quite have the skill.  Scale by first reducing the volume in each round or by making several attempts prior to switching to single unders.  Another good strategy is to spend about a minute of each round making double under attempts and then moving on to sit-ups regardless of how many you completed.

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