Standing hip rotation
Front squat- work on tempo
Paused Front Squat (6×4)
***The variables will greatly effect how much weight can be used.
****Create a consistent movement and learn something
*****Increase load from previous week
Metcon (No Measure)
Every 2:30m for 20m
100ft sprint + x8 SDHP 95/65
100ft sprint + x8 Thrusters 95/65
*Urgency is the flow of this WOD. Resist the urge slow your pace.
**Pursue maximal output each round and reap the reward of rest.