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Strength WOD
1 Hanging Squat Clean with a 5 Second Pause in the Squat + 3 Hanging Squat Cleans
6 Sets
(build up in load)
WOD
9 Thrusters
200 M Run
5 Rnds
Fitness: 95/65
Performance: 115/75
Open: 135/95
Coaching Tip: Go heavy on the Strength Portion. Focus on a good position in the pause and explode out of the bottom. Start heavy and end heavier. For the second piece the Thrusters should be unbroken. The rounds should be fast and times should be less than 12 minutes.