Strength

Back Squat
3-3-3-3-3

Spend some time working up to a strong effort back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat your chest will be forward a bit depending on where you put the bar but you should maintain that angle from start to finish.

WOD

In front of a clock set for 12 Minutes

1 Minute of Wall Ball Shots 20/14 10/9′
1 Minute of Power Cleans 135/95
2 Minute of Wall Ball Shots20/14 10/9′
2 Minute of Power Cleans 135/95
3 Minute of Wall Ball Shots 20/14 10/9′
3 Minute of Power Cleans 135/95

Workout notes: This workout will be scored “Fight Gone Bad” style scoring your total number of repetitions completed in the entire 12 minutes of work.  It is possible to game the workout by working on one movement and trying to achieve a higher score but that is not the intent of this format.  Attempt to maintain a steady work rate through the entire workout.