WOD Thu Sept 15

Strength/Skill

Weightlifting Stream

Hang Power Clean + Front Squat + Jerk - 1 + 2 + 1, building up to 80%

 - use last week's numbers as a guide to how you want to build

 - focus on a vertical extension in favor of "too much hips"

Strength & Structural Balance Stream

Front Squats/Safety Bar Squats

 - build to moderate load for 6 reps

 - focus on a strong upper back and maintaining tension in the hips (no bounce)

Work

5 Clean to Thrusters @ 95/135 (can use DBs)

25 Wallballs @ 14/20

50 Air Squats

100 DUs

2 RFT

 - fast paced workout, aiming for 8-10 minutes