Thursday Skill
Every :90 for 12 minutes
3 Front squats
Try to hold this tempo on all squats;
3sec lower 1 sec pause 3 sec up)
Taking bar from the ground no squat cleans
WOD
4 min work/1 min rest until finished
100 plate gtoh 45/25
50 burpees over the plate
(Face the plate)
50 plate gtoh
25 burpees over the plate