Posted on

December 3, 2013

Strength

E2MOM 14 minutes 

3 Squat Cleans ~ 70% of your 1RM 

New lifters should work with a light weight and perform the  Power Clean + Front Squat complex.  Work on riding the bar down into the squat until you can catch it in the bottom. 

WOD

3 Rounds for time of

10 Power Cleans 155/105lbs
400M Run

Off Ramp WOD

Use a weight that is light enough for you to move through all 30 reps with perfect form.  Even though you are performing a power clean on every rep you should land in a partial squat descending as deep as is needed to catch the bar with good form.