Tuesday 140218

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Strength

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Power Clean + Front Squat + Jerk

4 x 2 @ 60% 1RM

For the rep scheme of this complex, you will go through the complex one, then a second time without dropping the bar.

Clean and Jerk Efficiency Test

Every  minute on the minute for 5:00:

2 Clean and Jerks, 80% 1RM

Then when the clock hits 5:00, as many reps as possible in 2:00 of:

Clean and Jerk, 80% 1RM

Compare to 10/10/13

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WOD

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Complete every minute on the minute for 10 minutes:

10 Burpees

The faster you do the 10 burpees, the more rest you get. Make them quick. We know, you’re effin’ sick of burpees. However, if you’re doing the Open (you’ve all signed up, right?!?!), you know there’s a pretty damn good chance that burpees will show up. You will be ready.

 

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We know you’re sick of burpees. When they come up during the Open, you’ll be ready!

On January 28th you guys got to experience The Snatch Efficiency Test for the first time or for some of you, you got to give it a 2nd or 3rd attempt. Today we’ll do the clean and jerk version. We learned about these tests when we attended the Outlaw Training Camp in Atlanta. As you guys probably remember, this is a unique way to look at your efficiency with the clean and jerk using 80% of your 1RM. For the first 5 minutes you’ll do 2 clean and jerks each minute for a total of 10. You only get 2 attempts per minute, so if you miss, there’s no third try. You have to make both the clean and jerk for the lift to count. At the end of the 5th minute, you perform max reps for 2 minutes. At the end of the test, you’ll have a score of made C&J versus attempts.

Like we say, the better your form and technique, the more efficient you will be. Since we’re looking at efficiency, be sure to focus on what you’re doing. Don’t grip it and rip it! Take the time to set up, and put what you’ve been practicing to work!

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