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September 19, 2014

Strength

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Squat Clean

Work up to a strong effort squat clean.  Start light and increase with each successful attempt.  If you are new to the movement work on performing a power clean and riding the bar down into your deepest squat.  Be sure to maintain an upright torso and rack the bar on your shoulders with elbows up as your are standing up out of your squat.

WOD

3 Rounds For Time

15 Burpee Box Jumps 24/20″
30 Alternating Dumbbell Snatch 45/30lbs

Workout notes: The burpee box jump ends standing at full extension on top of the box.  A two footed jump will be the most difficult especially following the snatches. Scale the movement by jumping to a lower box or performing step ups. Remember to keep your hips low as you pull the dumbbell off the floor and use the legs for each rep so you don’t light up your back.

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