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Every Sunday, 1PM

October 22, 2018

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Skill

EMOM for 10 Minutes

1 Clean & 2 Split jerks

Today’s technique work  focuses on the Split Jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch it in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the bar down from overhead safely and for that reason your load may be much lighter than what you work with if it were a 1 or 2RM lift.

WOD

With a clock set for 12 Minutes

1 Minute of wall ball shots 20/14 lb 10/9′
1 Minute of double unders
2 Minutes of wall ball shots 20/14 lb 10/9′
2 Minutes of double unders
3 Minutes of wall ball shots 20/14 lb 10/9′
3 Minutes of double unders

Workout notes

This workout will be scored by the total number of repetitions you complete across all twelve minutes.  Do your best to treat each interval as an AMRAP and work for as much of the time allotted as possible.  If you are proficient at double unders you could easily game the workout by going easy on the wall ball shots but that is not the intent of this workout. Do your best to keep the intensity high for all six rounds!

 

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