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