A. Skill:
3-Position Clean – 15min to 1RM
*Note: Position #1 is from hi-hang (vertical torso), position #2 is from hang (top of knee), position #3 is from ground. ALL cleans should be full squat!
 
B. MWOD:

Front Rack OR T-Spine
 
C. WOD:
12min AMRAP –
Using 70% of above:
Do as many front squats as possible. When you drop the bar, run 1 lap.
Add 1 lap each time you drop the bar.
Bar may rest in front rack position.
Score is total front squats.