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Thursday

22
Jun

06-23-16

With a continuously running clock:
EMOM from 0:00 to 5:00 complete 1 squat clean and jerk 65% of your 1 rep max
rest from 5:00 to 7:00

EMOM from 7:00 to 11:00 complete 15 KBS
rest from 11:00 to 13:00

EMOM from 13:00 to 16:00 complete 20 Sit Ups
rest from 16:00 to 18:00

From 18:00 to 20:00 complete as many burpees as possible.

Your choice of Jerks in the first section. 

Planked upper body & hip hinge is the key to KBS. Keep your chest high and use a snap of the hip and knee to create speed. Stay still when resting.

Feet anchored and ab mat supported for the sit ups. Use your arms to provide some momentum but don't grab and pull on your legs.

Gas pedal down on the burpees. This isn't the time for pacing or gaming it....go hard and see what you can do.

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