12 minutes, warm up to a 75% Back Squat.

--then--

 

Back Squat

3x3, 3 second pause at the bottom 

Rest 2 minutes between sets. 

 

--then--

 

5 Min AMRAP

5 Thrusters @ 95/65

5 Toes 2 Bar

 

Level 1

Thrusters with an empty bar

10 situps

 

 

Comp HW (pre-wod)

Snatch off Plates (about mid-thigh)

Work to a heavy set of 3

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