November 10, 2016


EMOM for 10 Minutes
1 Squat Clean


Spend 10 minutes working on a moderate effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowing riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat.


for time

50 Wall Ball Shots 20/14lb 10/9′
400M Run
50 Kettlebell Swings 32/24 kg
400M Run

Workout notes: Today’s workout is a chipper. We start with a set of wall ball shots and running followed by a set of kettlebell swings and running. Experienced athletes might be capable of large sets of wall ball shots or swings but that might not be a good idea if it will wreck you for the runs! Taking a quick break during those movements might improve your overall performance!

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