Lift: 7 sets of 2 Pause Front Squats (3 Sec Pause) rest 60 seconds between sets.
WOD: 1-12 Thrusters. Athletes will perform 1 thruster, set the bar down, then perform 2 thrusters, set the bar down, then perform 3 three thrusters. This pattern will continue until the athlete has completed 12 thrusters. The workout is for time and as much time can be taken between sets. However, each set must be completed unbroken. If an athlete drops the bar or stops moving during the set they must complete a 10 burpee penalty and start the set over. The weight for the thrusters is (105/75).