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September 6, 2016

EMOM for 10 Minutes
1 Power Clean + 1 Hang Power Clean
Spend 10 minutes working up to a power clean + hang power clean barbell complex.  The first lift will come from the floor and terminate at the shoulders.  Re-wrap your hook grip and bring the bar down the the hang position and complete another power clean.  Remember that with the power clean you should land in a partial squat when you catch the bar. Drive your elbows up and out as the barbell turns over into the receiving position.  Work at around 60% and increase the load if your mechanics are sound.
3 Rounds for time
15 Push Jerk 155/105
400M Run

Workout notes: The prescribed load for this workout is in the heavier range. Overhead and shoulder movements tend to be more difficult than what you could perform from the floor so be conservative with your loading.  Pick a weight with which you could perform multiple unbroken reps. If you start out with a load that forces you to do single repetitions you may have gone too heavy.

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