1) back squat (LB) 3 x 5 @ 75%, 2 x 3 @ 80% of 1RM, immediately to
2) 5 x ME broad jumps w/ medball @ 20/14#, rest AT LEAST 3 minutes
7 x 1 min work/ 2 min rest
ME BWT/BWT x 80% squat clean thrusters
Note: Rich Froning, Jr. performing Open WOD 11.3, 5 minute AMRAP of squat clean thrusters @ 165# (video). Jeff Tincher performing 2 minute AMRAP of squat clean thrusters @ 185# (wmv, mov). Take note of any difference in each athletes approach to their respective WODs. Pay special attention to pace, body position, bar speed, hand and elbow placement and general efficiency.