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September 2, 2016

Skill

EMOM for 10 Minutes
3 Power Snatch

Use this opportunity to work on your power snatch technique and/or barbell cycling.  We’re not looking for a 3 RM in this workout so start working with a weight that is in the 60% range and possibly a little higher but don’t go to max.  Practice creating vertical hip drive  as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.

WOD

Every 4 Minutes for 4 Rounds*

15 Burpee Box Jumps 24/20″
15 Kettlbell Swings 32/24 kg
200M Run

*Start rounds at 0:00,4:00,8:00 and 12:00 on the clock. Record the time of each “chipper”. Use your remaining time in each 4 minute interval as rest.

Workout notes: For this workout you record the time of each attempt of burpee box jumps, kettlebell swings and  200M Run. Note your time when you come in from the 200M run.  This workout is interval training in a short time domain so you should be pushing pretty hard each time you go through the chipper. Go hard in each round but use the first round to “test” the workout and try to record negative splits in your next three attempts.    If you find that you do not complete any of the first three attempts under 4 minutes continue the workout as you would if it were a 16 Minute AMRAP.

 

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