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September 20, 2016

Skill

EMOM for 10 Minutes
1 Squat Clean

Work up to a moderate to strong effort squat clean.   Start by working through the movement with an empty bar bell 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 light to moderate weight perform 1 repetition 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 8 Minutes
5 Strict Press 115/75 lb
15 Deadlift 115/75 lb

Workout notes: In this workout you will determine your weight by what your strength on the strict press is. Going unbroken during the workout isn’t required but you should be able to perform 5 in a row while fresh with no problem.

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