Wednesday’s WOD

Warm-up:

5 Sets:
5 Barbell Thrusters
4 Power Cleans w/Pause above knee
3 Hang Squat Cleans from above knee

Strength:

Pause Clean + Hang Clean 1-1-1, 4×1

WOD:

15-12-9 For Time:
Power Clean, 135#/95#
Thruster, 135#/95#

TIMECAP: 6:00

Extra Work:

Row 5:00 @ 6, into 6 Sets:
3:00 @ 6-7 (22-26 Strokes/Minute)
2:00 @ 7-8 (24-28 Strokes/Minute)
1:00 @ 8-9 (26-30 Strokes/Minute)