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September 19, 2015

WOD

AMRAP in 15 Minutes

5 Squat Cleans 155/105 lb
5 Lateral Burpees jumping over the barbell

Workout notes: This amrap is a longer duration time priority workout. In a long workout like this you should be looking for a sustainable pace for most of the workout.  For most people that will mean pacing the cleans in a manner that has you working on continuous repetitions at a steady pace.  Challenge yourself with the loading but keep the weight reasonable if you are attempting to go above 60% of your 1RM.  To fully “Rx” this workout a two footed jump must be performed for every burpee.  It will be tempting to pace the workout by slowing down the burpees or scaling them. If you can make your best effort to maintain fast and explosive burpees throughout the entire workout.  This workout comes to us from CrossFit.com

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