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September 2, 2015

Skill

E2MOM for 12 Minutes

5 Deadlift

Today we are working on a strong effort deadlift across 6 sets.  Spend some time working up to a deadlift that is in the 70% range and then perform 6 triples at that same weight. As you fatigue make sure that you have established a straight back and appropriate setup as you address the bar. Newer lifters should start light and focus on the mechanics of the lift.

WOD

50-40-30-20-10 Kettlebell Hang Snatch 24/16kg
25-20-15-10-5 Box Jump 24/20″

Workout notes:
The kettlebell snatch should be performed from the hang and reps may be performed consecutively in any manner that you like but distribute the work evenly on both arms by the end of the workout. Remember this movement is not a straight arm swing, but rather pull the kettlebell closer to your body with a bent arm and then punch your hand through to full extension.  Choose a box that you are comfortable jumping to for the entire workout. If rebounding each jump is not sustainable try to jump up, step down so that you can keep moving at a consistent pace.

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