Wednesday 9/23/15



Overhead Squat (OPTIONAL warm-up for FS )

Paused Front Squat (5×3@ SAME weight across )

Tempo = 32X1 (have a partner count!)

*Add weight from last week IF form was good and you were able to control the descent and stay upright throughout — if not, drop back in weight*


“Death by Power Clean” – EMOM for 15 minutes

Suggested weight: 75% of 1RM or moderately heavy

Minute 1: Complete 1 Power Clean
Minute 2: Complete 2 Power Cleans
Minute 3: Complete 3 Power Cleans
…etc. until time is up

Continue this pattern until you are unable to complete the designated amount of reps within the minute. If this happens, during the next minute start back at the beginning (1 rep, then 2 reps on the following minute, etc.) until the 15 minutes is up.

Your score is the total # rounds you were able to complete before starting over (max score: 15). Record weight used to comments

Categories: WOD

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