June 6th, 2016

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CFK’s First class! June 6th, 2009

Today’s WOD

Alternating EMOM x 10

Min 1 – Row 10-15 cals

Min 2 – Plank x 30-40 sec

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Go every 60-90 sec: Clean and jerk @ 60-90% of max (building per set) x 5-7 sets

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5 min AMRAP – Squat clean & jerk @ 165/110 lbs (60% of max)

Notes:

– EMOM is essentially a warm up, clean and jerk is skill/strength work

– Scale AMRAP to your appropriate level using percentage given

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