A. Skill:
5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.
Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.
B. MWOD:
Thoracic Spine and Front Rack
C. WOD:
5 rounds for total reps of:
1 min. to complete 5 Power Cleans @ 135/95
-with the remainder of the minute complete ME Split Jerks @ 135/95
1 min. ME Burpees
(this is one continuous 10min effort)
