Strength:

3RM Hang Squat Clean

New to squat cleaning or Olympic lifting in general? No problem! Your 3RM for the day might be much lighter than your power clean or maybe even an empty barbell. Working on technique here will be much more important than putting up a big number. 

WOD:

21 KB Swings 53/35

15 Thrusters 95/65

400 M Run

15 KB Swings

12 Thrusters

200 M Run

9 KB Swings

9 Thrusters

100 M Run