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September 6, 2017

Skill

EMOM for 10 Minutes
Straight set of Chest to Bar Pull-Ups

For this skill work you will be working on on maintaining a set of chest to bar pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work.   If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down.

WOD
for time
15-12-9-6-3
Power Snatch 95/65
Thuster 95/65 lb

Workout notes: Today’s workout is a task priority couplet that is intended to be light and fast! Choose a weight that you can rep out in large sets during each round even under fatigue.  If you use a weight that requires you to perform single repetitions you may have gone too heavy. Make sure to test out a good set of each movement before the workout starts to ensure you have chosen an appropriate weight.

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