WOD 9/23

A. 16:00 E202
Pause Front Squat + Split Jerk x1+1×5 @ 60-90% of Split Jerk
*:02 Pause in bottom of Front Squat


Split Jerk x1x3 @ 90%+

B. In 20:00
1. Power Clean x2x10
2. :04 Negative HSPU x1x10

Power Cleans:

*Sets 1-7 build up
*sets 6-10 stay at the same load, your heaviest load of the day


*Goal is to Resist acceleration for :03 – :04 seconds
*Scale “Depth” 3abmat -> 2abmat -> 1 abmat -> Flat Ground -> Create Deficit w/ Plates

**Extra Credit**

20 Pike Push-ups
*use a “Pike Push-up variation that allows you to complete @ 20 reps without stopping

“If you believe in yourself and have dedication and pride – and never quit, you’ll be a winner. The price of victory is high but so are the rewards.” –Paul Bryant