STRENGTH:
Pausing Back Squat
5 Sets of 2
*5 Second Pause in the Bottom
Set #1 - 65% of estimated 1RM Back Squat
Set #2 - 67%
Set #3 - 69%
Set #4 - 72%
Set #5 - 75%
WOD:
3 Rounds:
10 Power Snatches 95/65
12 Lateral Bar Hop Burpees
3 Rounds:
10 Pull Ups
12 Lateral Bar Hop Burpees
SWEATFEST:
In 3:00
Row 400m
Max Ring Rows
Rest 1 Min.
In 4:00
Row 400m
Max Burpees
Rest 1 Min.
In 5:00
Row 400m
Max Sit Ups
Cash Out:
1 min. Plank each side
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