Cluster Buster

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Back Squat
7×2 of 1+1/2 squat
Squat all the way down and pause 2 sec, then Squat half way up, then Squat back down to bottom and up.

WOD (14 min TL)
15 UB Cluster
200m Run
rest 2 min
12 UB Cluster
200m Run
rest 2 min
9 UB Cluster
200m Run
You may increase load every round, however goal is to keep cluster sets UB.  UB means you are supposed to keep your hands on the bar at all times.  You may rest in the rack position and/or take a few seconds at the bottom of the lift to re-adjust if you like.  Choose a weight that you feel will push your limits each round.  Sprint the 200’s at all out efforts.  (A cluster is a squat clean to thruster.)