Rachel.
Pic: Angela Clancy.

Strength WoD:

For Load:

Thruster

3 - 3 - 3 - 3

Pause Front Squat

3 - 3 - 3 - 3

Two great compound movements to sooth the soul!
The Thruster is one of you biggest "bang for your buck" functional movements out there. Take all your Front squat points of performance & apply them here. Remember it all starts with a squat. Make sure you fully drive through those hips to generate the force needed to get the Heavy* bar going.
On your Front Squats after the thrusters we will continue the Tempo theme of late with a 3 Full Second Pause on your 1st rep of each set. Remain very much active at the bottom. Don't shy away from the depth requirements & drive yourself out the hole with gusto (No bouncing your way up!).
*Remember "Heavy" is all relative to the individual. The actual numbers don't mean diddly squat (no pun intended). We don't look for how much you can lift. We look at how WELL you can lift the load. Going "Heavy" is all about you challenging you to stress & stimulate your body & nervous system. Go as "Heavy" as your body will allow for on the day.
Hold the standards. Form is priority as always.
Scale As needed.

"Everything's hard. But I can do it!"

Gorgeous story.

WOD