Strength: Tempo back squats (from floor) 5×5 at 32X1 tempo
Back squat alternatives: DB: heavy DB on back 5×5 squat @ 3 10 X 1 (3 sec negative, 10 sec hold @ bottom, 1 sec pause @ top); KB: same as DB modification but hold KB on one shoulder and switch sides every set
WOD:
3RFT 12 Single DB clusters (see video) 50/35, 10 burpee over DB, 8 Turkish Get ups 25/15 (Barbell weight: 95/65)
Core: 30/20/10 heel touches and toe touches
Pause Deadlift- 4×5 at 75-80%, 1 second pause 1″ off ground.
Strength – second weeks worth of pause strength, continue to stay engaged the entire rep.
AMRAP 4 20 Burpee Pull Ups | Jumping Pull Ups | Burpees Max Single Arm DB Hang CLean and Jerks 50/35 |35/25 | 25/15 Rest 2 minutes AMRAP 4 20 Single Arm DB Hang CLean and Jerks Max rep burpee pull ups
Workout – two 4 minute AMRAPs in which we’ll switch the order after our rest. You can alternate DBs however you’d like, but odds are you shouldn’t exceed sets of 5 on one arm before switching.
